Podcast appearances and mentions of Joanna Zeiger

In this episode of Run with Fitpage, we discuss whagt really a champion's mindset is. We have the pleasure of hosting Joanna Zeiger, an accomplished athlete and now researcher to discuss all about mental toughness with our host, Vikas Singh. Joanna Sue Zeiger, born on May 4, 1970, is an esteemed American triathlete and a prominent figure in the world of sports and research. As the 2008 Ironman 70.3 World Champion and a representative of the United States at the 2000 Summer Olympics, Joanna's athletic achievements are remarkable. She began her athletic journey as a swimmer, competing alongside her sister Laurie at the 1989 Maccabiah Games, where she won multiple medals. Transitioning to triathlons, Joanna's dedication and mental toughness led her to numerous victories, including Ironman Brasil 2005 and Ironman Coeur d'Alene 2006. She is also the author of "The Champion Mindset: An Athlete's Guide to Mental Toughness," offering valuable insights into developing resilience and peak performance. Purchase the book here: https://amzn.in/d/0gqE3ANTHere is the link to the Sisu Survey which measures domains of mental toughness: https://sisu.racereadycoaching.com/Beyond her athletic accomplishments, Joanna Zeiger is a highly respected researcher and epidemiologist. She earned her PhD from Johns Hopkins University's Bloomberg School of Public Health and has conducted significant studies on drug use and mental toughness in athletes. As the founder and CEO of a research institute, Joanna has focused on the benefits of cannabis, particularly CBD, for pain management and improving quality of life. Her pioneering work in The Sisu Study and The Athlete PEACE Survey has shed light on the medicinal possibilities of CBD for athletes. Joanna's dual expertise in sports and research makes her a unique and inspiring figure, contributing valuable knowledge to both fields.Connect with Joanna: joannazeiger@comcast.netAbout Vikas Singh:Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:Instagram: @vikas_singhhLinkedIn: Vikas SinghTwitter: @vikashsingh101Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Welcome to our 8th Thanksgiving episode. Last week's Ironman Cozumel pro race, How the Turkey Trot became the most popular race in America and Black Friday deals.   Show Sponsor: UCAN LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co GET 30% OFF SITEWIDE through 11/29 UCAN is also giving away a free training pack with every $100 purchase (plus, 30% OFF)!Take advantage while you still can, It ends at midnight PST.   Bill, we have a long Thanksgiving history.   In 2011 we were in Cozumel for Thanksgiving on 11/24/2011. Ironman Cozumel was 11/27/11. Fast forward to the spring of 2016 when we first started the podcast. I went back to 2016 and found the episodes the surrounded Thanksgiving 2016-2022.   2016 Play #49  NOV 27 - Bob Seebohar on the 2nd edition of Metabolic Efficiency Training Play #48​  NOV 20 - Coach David Warden on bio-mechanic development in the off season.   2017 Play #101 NOV 26 - ITU coach Sara McLarty helping you swim like a pro. Play #100 NOV 19 - Pro triathlete, coach and author Joanna Zeiger on The Champion Mindset.   2018 Play #153 NOV 25 - Haute Route pro-cyclist experience in epic destinations with Alain Lambert.​ Play #152 NOV 18 - Olympian and ITU medalist Sarah True.   2019 Play #207 DEC 01 - Fighting For Every Breath with survivor Marcus Smith Play #206 NOV 24 - America's greatest running team and their revolutionary coach, Bill Aris   2020 Play #260 NOV 27 - Matt Hanson is prepared for a "red line race" at Challenge Daytona. Play #259 NOV 20 - Josh Clemente on Levels' wearable tech to learn how to achieve metabolic health.   2021 Play #312 NOV 26 -Time to plan your 2022 season! How to pick a race?   When to start your training? Play #311 NOV 19 - Jake Kilgore of the DC Peaks 50 talks about the race and rescue   2022 #363 NOV 26 - IM Arizona Report #362 NOV 18 - Tour de Tucson and IMAZ   In Today's Show Warm Up Question Endurance News - IMCZ Results, How Turkey Trot Became the Most Popular Race in America What's new in the 303 - Record # Runners @Denver Turkey Trot; BBSC Opens Registration for Harvest Moon Tip of the Week - Black Friday List   Endurance News: How the Turkey Trot Became the Most Popular Race in America Sebastian Kienle fourth in final race before retirement as it turns into a duathlon IRONMAN Cozumel 2023: Chevalier triumphs, Kienle bows out and Frades retains crown   What's New in the 303: Record number of runners participate in 50th annual Turkey Trot in Wash Park   Closing: Thanks again for listening this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Last weekend the N. American IM season kicked off with Oceanside 70.3 and this weekend Super League Pros race in the London Arena Games. Bill, how's Carbondale, Colorado?   Show Sponsor: UCAN Generation UCAN has a full line of nutrition products powered by LIVESTEADY to fuel your sport.   LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to stay focused and calm while providing the fuel you need to meet your daily challenges.   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co   In Today's Show Discussion - Life Hacks for the Time Crunched Athlete Endurance News - 70.3 Oceanside Pro Results, Arena Games London Saturday, What's new in the 303 - Pro Tips for Boulder 70.3 and What Up in Carbondale? Video of the Week - 70.3 Oceanside Highlights and Lowlights   Discussion: Life Hacks for the Time Crunched Athlete: I was recently invited to be a guest coach on the TriDot podcast. Every week they have a Warmup, Main Set and Cooldown with a TriDot coach. I was asked to describe my coaching specialty, which I feel is helping beginner to experienced triathletes overcome plateauing factors, overcome confidence issues and work/life/train balance, especially for long course athletes.   Life Hack 1 - During one of my IM training long rides, I took off at 9am and told my wife I'd be back at 4. When I got home, my wife said 'I thought you would be back in 4 hours'. I reminded her that I said 'back at 4pm' and we decided to agree to disagree. I went to the Office Max and bought one of those "Will Be Back At" window clock with the plastic hour and minute hand that the pharmacist or barber puts on the door at lunch hour. We put that on the garage door to make sure I was setting expectations. Life Hack 2 - When I was in the peak of IM training I had tight windows of time to squeeze in my workouts like a 1 hour swim in the morning. If I didn't get to the pool right at 5, I wouldn't have time to complete the swim before 6am in time to get home, showered and ready to take the girls to school on my way to work. When you get to the pool at 5am and realize that I left my swimsuit at home I would be devastated. My house is only 10 minutes away, but it would be 30 minutes before I could be back at the pool. I learned to keep a spare swimsuit in my glovebox and that saved my workouts that I otherwise would have lost.   Endurance News:   Oceanside Corrections Taylor Knibb was in the broadcast booth instead of toeing the line It was an in water start in the bay and not a beach start into surf as it was in 2022   9 Takeaways From the Pro Race at 70.3 Oceanside TIM HEMING    Ironman 70.3 Oceanside marked the start of the North American Ironman season. Located just up the coast from the birthplace of triathlon, and with a packed field of professionals, expectations for Oceanside were high – and the race delivered.   It might have been a cold morning, but the action soon became heated. After two enthralling races, we were left with some red-hot run splits and two deserving new champions. Leo Bergere carried out his plans for a smash-and-grab win in California, breaking the tape in 3:45:25 on his long-course stopover en route to Paris 2024, while Tamara Jewett laid down a blazing-fast run to push her way to the top podium step in 4:08:09.   Here are nine things we're taking away from the race as we blast off into the 2023 season.   Missed the action in Oceanside? Outside Watch has made the replay of the race broadcast free for all. See the race from start to finish by hitting the button below:   1. No one made the same (freezing) mistake twice. The weather in most of the United States has been miserable of late, and despite it being Southern California, the early start of the day – with the pro men going off at 6:40 a.m. – made for chilly conditions. The water temperature was just 57 degrees F, and the ambient conditions not much more. But whereas a host of athletes were caught out (and near-hypothermic) in similar conditions at the Ironman 70.3 World Championship in Utah last year, lessons had clearly been learned.   Notably, Holly Lawrence ditched her normal high-cut racing suit for additional layers, and swapped blue lips for blowing past a chunk of the men's field. Perhaps the decisions of 70.3 world champion Taylor Knibb had been noted from St. George, where the the number-one priority for the now reigning 70.3 world champion was to be cozy for the start of the bike leg. (Although there were no such considerations for Knibb here, as she wasn't racing – instead, was wrapped up in the Ironman commentary booth.)   https://twitter.com/IRONMANtri/status/1642188291368787969   2. The payout isn't as big as you think. This was a high-profile curtain-raiser to the North American Ironman season, with almost 100 names on the pro start list, 3,500 amateurs and a live broadcast to boot. Yet the prize money at just $50,000 was derisory, especially compared to other pro prize purses offered by other race organizers. Some quick math on the $1,200 Ironman pro license shows that if they race on average four times a year, then around $30,000 poured into Ironman's coffers for this race from their license fees alone. Essentially, the pros are funding much of their own prize pot. The age-old problem is that although there is huge value in the pros for below-the-line marketing of the Ironman brand – i.e., the pictures that sell these races – Ironman prize purses may not necessarily align with that value.   3. 5-star performances are the norm, not the exception. https://twitter.com/IRONMANtri/status/1642188291368787969 (Photo: Donald Miralle/Ironman) From early on, it was clear that there were only ever five women in this contest, and all of them had a chance at the win. Paula Findlay led early and faded late, while Tamara Jewett held on early and hammered through at the end. There were no surprises in Chelsea Sodaro, Kat Matthews and Holly Lawrence, either – they were in the mix, and moves from all three made for more exciting racing. The pro women's field has some bona-fide superstars right now. The rest of the season, whether it's PTO racing or Ironman, comes laced with anticipation. The rest of the pack must work out how to catch on and catch up.   4. Bergere was brilliant – but won't be back. As was befitting a reigning World Triathlon Championship Series champion, Bergere was a class act from first to last in Oceanside, leading the swim, staying upfront on the bike leg and then leading through the half-marathon. We shouldn't be surprised. We found out before the race that he's done the work dialing in his position on the time trial bike, he's won over this distance before, and he's an Olympic medal favorite for Paris – so speed isn't a problem. That's even true with Jason West marauding through the field. The 26-year-old Frenchman just stayed cool, checked his watch, looked over his shoulder, and eased to the tape.   But if you're looking for more non-drafting action from Bergere, you'll have to wait. It's now full focus on Olympic qualification and a return to the World Series. The French short course men have the strongest depth of talent in the world currently, and he needs to make sure he's on the team for next summer on the banks of the Seine. If people weren't sure of his name in Oceanside, it's likely to be a household one after Paris.   5. The runners are getting into position. There has never been any doubting the running pedigree of USA's Jason West and Canada's Tamara Jewett. For many observers, they are the two quickest runners in middle-distance triathlon right now. If they're in the mix come T2, they're strong favorites for the win. Even a 30-second blocking penalty on the bike for Jewett was shrugged off as a minor inconvenience as she plowed her way out of T2 and into first place. With superbly executed swims and bikes, the case as contenders has been well and truly proven for both. If the dime hadn't already dropped, the idea of them being allowed to (legally) sit in on a paceline without being attacked in future has dissolved just as fast.   6. About those run splits… In the 13.1 mile run leg, West clocked a 1:07:41, and Jewett 1:13:00. West and (particularly) Jewett's half-marathon splits blew up on social media with no filter to the hyperbole that was flowing. They were fast and deserved the praise, no doubt, but take a look at the historic performances of both athletes and you can see it's in the same ballpark as they've regularly been clocking for 70.3 runs over the past three years. All it proves is that this isn't a one-off, and in many ways, that makes it even more exciting for what's to come.   7. Three minutes is not enough between pro fields. Having the professional women start three minutes after the pro men, when the men's field is saturated and the threshold for being a pro man isn't high enough, is a recipe for a mashed-up mess, with pro women forced to swim and bike through the back end of the men's race. Getting separation between the two races may not always be easy, but there has to be a better option than than a measly three minutes.   8. Emotion is rocket fuel. Oceanside was awash with emotion even before the cannon went. Particularly, Matthews – returning from a bike crash that almost took her life before Kona – and Sodaro, who admitted to debilitating mental health struggles in the wake of her Ironman title triumph in October. Emotion has long been the intangible dimension that adds jeopardy to the result. How both Matthews and Sodaro, and even Sam Long – who saw this as a redemption race after a controversial penalty in St. George – responded showed they have the maturity not just to process emotions, but harness them into a performance to be proud of.   9. Chelsea has the final word. After 4 hours of intense racing, Sodaro used the post-race interview to reaffirm her pre-race commitment to give her prize money ($5,000) to Moms Demand Action, a grassroots movement trying to address the nation's culture of gun violence. Her simple message: “I just want to be able to drop my child off at school with the knowledge that I'll be able to pick them up again.”     American Couple McQueen and Sereno Both Hoping to World Championship Titles in London April 5, 2023   /ENDURANCE SPORTSWIRE/ – American golden couple Chase McQueen and Gina Sereno are hoping to complete a unique World Championship double as they race in the final of Arena Games Triathlon powered by Zwift in London on Saturday (April 8).   McQueen, one of the USA's greatest short course hopes, and Sereno, who also holds down a full-time job at the jet propulsion laboratory at NASA, had the dream day when the Colorado based couple both won at Arena Games Triathlon Montreal.   That means they sit joint top of the World Championship standings alongside Arena Games triathlon Switzerland winners Henri Schoeman and Zsanett Bragmayer heading into the final at the London Aquatics Centre at Queen Elizabeth Olympic Park (17:30 local time).   If they can master the short, sharp and intense unique hybrid race format of real life and virtual racing one more time each then they could boast a pair of World Championship titles to take back home.   Chase McQueen said: “To see Gina win and execute the perfect race I was just so proud of her. I don't know if it was excitement or happiness and pride, but it took a lot of pressure off of me and I would go out there and do what I could and I would still be really happy because of the race that she had. To both come home with gold medals in a race like that…it's rare to have a good day like that in the sport, and to have a good day on the same day as her in the same spot is really special and for sure a memory I will remember for the rest of my life.   “I am heading to London with the expectation to try and win a world title, but to manage that together helps a lot. There are a lot of really good people there and people that aren't competing for the overall Series but we are both going there to win and hoping to come home with world titles.”   Gina Sereno said: “I was so excited to win (in Montreal). I didn't know if that would be possible but as the rounds went on I felt relaxed and felt comfortable in the heats. Chase did so well in his heats and I felt he could win as well. Watching him bike so hard and his face and thinking about all the times we ride on our trainers together I knew he was going hard.   “It will be really fun to be in the finals in London and see what I can do at this next level. I didn't get to leave it all out there in Montreal so being in an environment where there are better people and more challenges I am really excited to see what I can get out of myself and my goal is to win.”   Schoeman's story is also a remarkable one as the 2016 Olympic bronze medallist and 2018 Commonwealth Games champion from South Africa battles back from nearly three years out of the sport with health and injury issues which almost forced him into retirement.   Hungary's Bragmayer, meanwhile, is looking to go one better than her runner-up spot in 2022 and will again race alongside her teammat,e 15-year-old Fanni Szalai, who produced a sporting fairytale to make the podium in Switzerland at her first ever elite level event.   Also competing in London but not in contention for the title are the likes of British star Beth Potter, Cassandre Beaugrand of France who won this event in 2022, and Gustav Iden, the current Ironman World Champion.   What's New in the 303: Learn From the Pros: Set a PB in Boulder Brittany Vermeer IRONMAN 70.3 Boulder is a classic race set at foot of the Flatiron Mountains. Here's how to race your best. An oldie but goodie, IRONMAN 70.3 Boulder will celebrate its 21st anniversary this year. On June 10th, triathletes from around the world will gather at the triathlon mecca of the US to compete on a challenging course set at the foothills of the iconic Flatirons.   Nobody knows this area better than the triathletes who live there, so we have two local pros and a coach to give us the inside scoop on everything you need to set a PB at IRONMAN Boulder 70.3.    Endurance coach Lauren Vallee has competed at IRONMAN 70.3 Boulder once and IRONMAN Boulder three times.   “You can't beat the views at this race,” she says. “Even though I've lived here for seven years now, I'm still awestruck when racing this course. The other thing that's unique is the community support. It's likely you'll see legendary athletes like Dave Scott, Joanna Zeiger, or Simon Lessing cheering on athletes.”   Professional triathlete and IRONMAN Now commentator Dede Griesbauer also calls Boulder home. “The whole experience of being in Boulder for a race is a memorable one, from swimming in ‘the Res' to biking and running on its iconic roads,” she says. “Once your day is done, athletes will often take a dip in the Res to cool off, tell stories of the day, and cheer other athletes across the line for hours on end.”   Another Boulder local, professional triathlete Justin Metzler has raced IRONMAN Boulder 70.3 three times and IRONMAN Boulder once. “In 2021, I was fifth at the IRONMAN 70.3. Last year, I was second. Now, I have to come back in 2023 for the win. If I don't win this year, I'll keep coming back until I do, because this race is a big one on my bucket list.”   Athletes begin their journey with a one-lap swim in the Boulder Reservoir, aka “the Res,” before exiting by the boat ramp and heading into transition. Metzler anticipates the June swim will be chilly—between 60 and 65 degrees F.    “Boulder Reservoir is a calm, safe body of water, but the one thing I've made critical errors with in the past is going out too hard,” he says. “Even though I live here at altitude, it's easy to go above threshold early, and you end up paying the price five times over.”   Gaining an extra 30 seconds in the swim isn't worth putting yourself in the hole at the start of a four to six-hour race. To resist the temptation, Metzler suggests taking the first two buoys as a warm-up and building in effort.   Concerning swim gear, Vallee recommends using tinted goggles because athletes will be swimming directly into the bright Colorado sunshine.    The new and improved bike course will take athletes on a two-loop, fast, rolling bike course. From Diagonal Hwy towards Foothills Hwy, athletes will have some short rollers until they make a right onto rural Hygiene Rd. towards 75th St. At that point, it's downhill and fast.   Once you find your way back onto Diagonal Highway, continue past the Reservoir gates for the second lap, with one more loop of the above rollers and fast descents. After athletes complete their two loops, they will merge back into the Boulder Reservoir through the gates along Diagonal Hwy and into transition.   The route features 2,700 feet of elevation gain, complete with stunning views of The Flatirons. Despite the climbing, our experts described this as a fast course.     “Be prepared to time trial, climb, and descend,” Vallee says.   Because Boulder is at altitude, expect your heart rate to be higher than normal and your power numbers to be lower. Metzler says rate of perceived exertion is the best method for pacing this course.   “One advantage we have at altitude is there's less wind resistance, so the bike times are notoriously quite fast,” he says. “Despite the challenging conditions, it's a good place to try for a PB, as long as you have all your ducks in a row with preparation and pacing strategy.”   This two-loop course is unique because the majority takes place on hard-packed dirt and gravel roads. Because of the varied terrain, Vallee cautions runners not to get frustrated if their pace fluctuates.    “The road conditions can mute the ‘pop' runners normally feel on concrete or blacktop,” she says. “Though the run looks fairly flat, it's deceiving. While running the out-and-back on Monarch, you can easily have a 20-second per minute mile swing in pace. Don't let that get in your head. Trust your plan and stay confidence in your pacing.”   Also, be thoughtful in your footwear selection. “Super high stack shoes without any stability will be more challenging because the road is mostly on crushed gravel and dirt,” Metzler says.    Although there's not much gain (318 feet), it can be hot on Dam Rd., so having a well-planned hydration strategy is a must. “This run is one of the more challenging on the circuit with the uneven terrain and the heat,” Metzler says. “I've raced here in June and August, and we've had very warm days.”   However, the spectator-friendly nature of the two-loop course will provide a motivational boost for athletes. “The run is a course that athletes love to hate and hate to love!” Griesbauer says. “For the bits around the Res itself, you're fully exposed with little shade, so if it's a hot and or windy day, prepare to put up a fight. But the amazing Boulder crowds will carry you through.”   In June, the average air temperature in Boulder is 86 degrees F and the water temperature is 66 degrees F, so athletes should expect a chilly start and a hot finish. On top of that, Boulder sits at 5,318 feet above sea level, so altitude is another factor to take into consideration.   “Don't panic if you're coming to altitude from sea level,” Vallee says. “Simply keep in mind that it will take longer to recover from surges, so be smart with pacing.”   Metzler has a tip for those who train at lower elevations and will be traveling to the race. “Everyone responds differently to altitude, but my recommendation would be to come up as late as possible, if you're coming from sea level, to try to retain some of that sea level oxygen you have in your day-to-day training,” he says.    Finally, when racing in Boulder, Metzler has one cardinal rule: respect the heat. “It's something I've always had to manage here. The sun is really oppressive, so you have to stay on top of core body temperature, fueling, hydration, and sodium.”   Lauren Vallee: “Be prepared for hot, dry, and exposed conditions. Don't panic if your run pace is slower than other IRONMAN 70.3's you've done.”   Dede Griesbauer: “There are few roads leading into the Boulder Res, so pack your patience and leave a lot of time on race morning.”   Justin Metzler: “Use rate of perceived exertion, rather than the numbers you see.”     Video of the Week: Ironman 70.3 Oceanside 2023 Highlights and Low light!   The Crawl - Sian Welch & Wendy Ingraham (1997)   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Once again a podcast guest proves that many of us find our real passion and purpose in midlife.  Sometimes it is very intentional, and other times, life experiences propel us onto a path that was meant to be.The impressive accomplishments of Joanna Zeiger are too numerous to mention, but it wasn't until a horrific biking accident that she discovered her true calling.  You won't want to miss this episode where I speak to an Olympian, champion triathlete, PhD in genetic epidemiology, author, and cannabis researcher.  And yes, this is all the same person!In this episode Joanna Zeiger and I discuss:Joanna has a BA in Psychology from Brown UniversityMS in Genetic Counseling from Northwestern UniversityPhD in Genetic Epidemiology from Johns Hopkins UniversityZeiger competed at the first Olympic triathlon at the 2000 Summer Olympics where she placed fourth and then went on to place fifth in the Ironman World Championship.  She is the first athlete to do both in the same year.  She also won the Ironman 70.3 World Championship in 2008.  Her athletic career ended after a horrific biking accident in 2009.What we know about cannabis:The gateway drug (cannabis) theory has been disproven, however adolescents should not be given cannabis because of the affects on the developing brain.  Children can be given CBD, which is often used for seizure disorders.Micro-dosing for pain during the day can help people function and work with a clearer mind.There are much higher levels of THC in cannabis today than there were back in our high school and college days.Cannabis is still illegal federally, so there is not much research being done, as licenses to do so are hard to get.  CBD studies are much easier to do, because hemp is legal.We have an endocannabinoid system in our bodies.  We make cannabinoids that bind to receptors CB1 and CB2.  When taking exogenous cannabinoids, THC binds much better to the receptors than CBD.Full spectrum CBD will contain some THC (whole plant CBD), whereas broad spectrum CBD has no THC.CBD is not regulated like THC products and lacks testing and labeling guidelines.  There is a lot of variability in the market.  Try to find products that are labeled as lab tested.Cannabis hyperemesis - stomach pain and nausea, which can be alleviated with a hot shower.Canna Research Foundation is looking to do a study on cannabis-induced psychosis, rheumatoid arthritis, athletics, and cannabis allergy.  Canna Research Foundation is non-profit organization.  They are a consortium of researchers and medical professionals who have an interest in understanding how cannabis can be used for a variety of demographic groups and medical conditions in an effort to improve patient treatment for symptom reduction and improved well-being.  They conduct independent research, collaborate with universities, and work with product manufacturers.  Their mission is to execute high quality research in an effort to provide evidence based education to patients, medical providers, and the industry.  http://cannaresearchfoundation.org/Joanna Zeiger's book The Champion Mindset: An Athlete's Guide to Mental ToughnessRace Day Coaching: https://racedaycoaching.com/Joanna Zeiger's email:joannazeiger@comcast.net Follow Asking for a Friend on Social media outlets:https://www.instagram.com/askingforafriend_pod/https://www.facebook.com/askforafriendpod/Please provide a review and share. This helps us grow! https://lovethepodcast.com/AFAF

In this episode of Femme Cyclist I sit down with Joanna Zeiger.  Joanna is a former Olympian, Ironman world champion, author, coach, and researcher.  Yup, there's pretty much nothing this woman can't do.I first became familiar with Joanna after reading her fantastic book,  The Champions Mindset - An Athlete's Guide to Mental Toughness.  Seeing as how we can all use more mental toughness in our lives, I sat down with Joanna to discuss how we as women, can work on developing it.  We also talk about racing, overcoming life's obstacles, and cannabis use in athletes.Read the full show notes: https://www.femmecyclist.com/mental-toughnessView Joanna's Book On Amazon: https://www.amazon.com/Champion-Mindset-Athletes-Mental-Toughness/dp/1250096715Connect with Joanna:JoannaZeiger.com: http://joanna-zeiger.com/jzeiger/Cannabis Research Group: http://cannaresearchgroup.net/Race Ready Coaching: https://racereadycoaching.com/Support the show

Welcome to Episode #341 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars and stimulants to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance and a faster finish line!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Endurance News Full Ironman Returns to Coeur de Alene What's new in the 303 USA Triathlon Celebrates Women's Achievements in Multisport for 50th Anniversary of Title IX Triathlon and Run Races this weekend Video of the Week Sam Long Final Prep for Challenge Roth   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News: Full Ironman Returns to Coeur de Alene The IRONMAN Group, announced today that the stunning city of Coeur d'Alene, Idaho will once again play host to a full-distance IRONMAN® triathlon on Sunday, June 26, 2023, as part of a unanimous vote in Tuesday's City of Coeur d'Alene council meeting.   “We are so thrilled to see such an appetite for full distance triathlon racing in Coeur d'Alene,” said Tim Brosious, Northwest Regional Director for The IRONMAN Group. “With the longstanding history Coeur d'Alene has built within the triathlon community over the years, we know our athletes will be excited to once again race 140.6 miles across Northern Idaho's best terrain on offer.”   The 2023 IRONMAN Coeur d'Alene triathlon course will mirror characteristics of the half-distance IRONMAN® 70.3® triathlon. Athletes will begin with a 2.4-mile double-loop swim in the breathtaking Lake Coeur d'Alene. The 112-mile double-loop bike course will take athletes alongside Lake Coeur d'Alene and through a beautiful northern Idaho with sweeping mountain views before a transition at City Park. Athletes will cap off the race day with a multi-loop run course through McEuen Park to a vibrant finish downtown on Sherman Ave. What's New in the 303: USA Triathlon Celebrates Women's Achievements in Multisport for 50th Anniversary of Title IX COLORADO SPRINGS, Colo./ENDURANCE SPORTSWIRE/ – USA Triathlon both honors and celebrates the 50th anniversary of Title IX, the landmark gender equity law that changed the landscape of what's possible for girls and women in this country, and today kicks off a five-month celebration of the achievements women have accomplished in triathlon.   USA Triathlon has long had a tradition of promoting women in multisport, including equal prize money for elite events, the formation of the USA Triathlon Women's Committee in 2010 and February's landmark achievement of adding the 40th school in the nation to offer women's triathlon at the varsity level, which set in motion women's triathlon to become an NCAA Championship sport.   A five-month celebration of women's varsity collegiate triathlon and women in the sport of triathlon and the multisport community kicks off today on the 50th anniversary of Title IX and runs through November, following the fall 2022 women's varsity collegiate triathlon season. For those who are interested in being a part of the celebration please email diversity@usatriathlon.org.   The five-month celebration will include the Together, We Thrive Powerful Women in Multisport Series, a social and digital content series that will focus on women who helped pave the way for women to compete in triathlon. To kick off the series, USA Triathlon has highlighted on its social media pages nine women in multisport who share what Title IX means to them in its Nine Days of Title IX celebration.   USA Triathlon will give 10 multisport women's legacy packages to influential women in multisport, which includes one USA Triathlon Lifetime Membership and one free entry to USA Triathlon Age Group National Championships, USA Triathlon Multisport National Championships and the Toyota Legacy Triathlon. USA Triathlon will also award the inaugural Together, We Thrive Diversity, Equity, Inclusion and Access Award.   USA Triathlon is launching its Women's Series, a series of locally organized USA Triathlon Sanctioned events across the country designed to grow and support the women's multisport community, in 2023. Applications to be included in the series will be accepted July through August with the formal announcement of participating events coming in late fall. The series will include a combination of women's-only triathlons and duathlons, instructional clinics and social gatherings that will accommodate new athletes to experienced athletes.   1974: Triathlon was invented by the San Diego Track Club with the Mission Bay Triathlon. The club has a storied history of leading the way in gender equity   1978: Judy Collins and her husband, Commander John Collins, both participants in the 1974 Mission Bay Triathlon, launch the Hawaiian Iron Man Triathlon in Waikiki, which combined the Waikiki Roughwater Swim, Honolulu Marathon, and a local cycling club route.   1979: Lyn Lemaire, a 28-year-old from Massachusetts, becomes the first woman to compete in the Hawaii Ironman Triathlon. Lemaire beats all but four men in the 15-person field.   1982: U.S. triathlete Julie Moss captivates a global audience with her crawl to the finish line at the Hawaii Ironman.   1983: Sally Edwards publishes the first book on triathlon. “Triathlon: A Triple Fitness Sport,” offers a comprehensive guide for training for “a total new fitness” based on her own experience in the sport.   1986: Using funds from an anonymous donor, the Hawaii Ironman introduces a prize purse for professional athletes. And in a move unprecedented in many other major sporting events, the payout is equal for both men and women — a standard that remains the status quo.   1990: Danskin launches a women's-only triathlon series in three cities: Long Beach, California, San Jose, California, and New York City. The growth of the Danskin series, as well as similar women-only events like Trek Triathlon and Irongirl races, are credited with boosting numbers among women in the sport.   2000: Triathlon makes its Olympic debut at the Sydney Games. The United States sends a trio of women Down Under, including Joanna Zeiger, who finishes fourth.   2004: Susan Williams, a 35-year-old mom from Long Beach, California, wins the first Olympic medal for the U.S. in triathlon, earning bronze at the Athens Games.   2005: U.S. Olympian Barb Lindquist retires as a professional and helps create USA Triathlon's Collegiate Recruitment Program, which identifies talent from the NCAA swimming and running programs as a way to funnel athletes toward the Olympic pipeline. She finds future Olympic gold medalist Gwen Jorgensen.   2014: Triathlon is designated as an NCAA Emerging Sport for Women   2016: Jorgensen caps her pro triathlon career by grabbing gold at the Rio Olympic Games, the first- gold medal for an American triathlete   2016: U.S. elite paratriathletes Grace Norman and Allysa Seely each win gold at the Paralympic Games. Hailey Danz and Melissa Stockwell also won medals, combining to sweep the podium in the PT2 sport class along with Seely.   2021: Katie Zaferes wins Olympic bronze at the delayed Olympic Games Tokyo 2020 and the U.S. is one of only four countries to qualify three women for the Olympic Games Tokyo 2020, and one of only two countries to place all three athletes in the top-20 with Zaferes winning bronze, Summer Rappaport placing 14th and Taylor Knibb 16th.   2021: Seely won gold Paralympic again to become the only female two-time Paralympic triathlete gold medalist. Danz became a two-time PTS2 silver medalist and Norman earned a silver in the PTS5 category. Kendall Gretsch also won the first women's triathlon wheelchair race in Paralympic history and became the fifth American to win gold medals at both the summer and winter Paralympic Games.   2022: USA Triathlon adds two college programs to offer women's collegiate triathlon to reach the milestone of 40 schools. Women's triathlon is now on its way to becoming an NCAA Championship Sport.   Colorado driver accused of "intentionally" hitting two cyclists — critically injuring one — still at large Police investigating a hit-and-run that wounded two cyclists in Evergreen, Colorado, on Sunday morning. One of the cyclists, identified as a woman by local authorities, suffered critical injuries as a result of the crash.   A 2018 Ford Escape registered to 39-year-old Alan "Haley" Mill allegedly swerved onto the shoulder of an interstate highway about 30 miles west of Denver. Witnesses told police the driver deliberately hit both cyclists before fleeing and later abandoning the vehicle. Witnesses said they saw Mill attempting "to dislodge a badly damaged bicycle from beneath his vehicle" in the parking lot of a restaurant after the collision, CBS Denver reported. The SUV, which has a temporary license plate, was found abandoned the next day, police said.   "This person passed a cyclist and then drove off the road intentionally onto the shoulder and into two other cyclists and possibly accelerated while doing that," said Jenny Fulton, director of public affairs at the Jefferson County Sheriff's Office, according to CBS Denver.   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Runs in Colorado (runningintheusa.com)   Video of the Week: I'm Back Motherfuc*ers || Race Simulation For Challenge Roth   Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Take the Sisu quiz here: https://sisu.racereadycoaching.com/ A former professional triathlete joins me today to share her thoughts on building athletes' positive mindset and her transition journey from pro to non-pro athlete. She placed 4th at the Sydney Olypics, won the 2008 Ironman 70.3 World Championships, is the author of The Champion Mindset: An Athlete's Guide to Mental Toughness, and the founder of Race Ready Coaching, Joanna Zeiger. We begin our talk discovering how she manage to get enough exercise she needs despite having health issues that prevent her from achieving more of what she could possibly do. She also shares what "best friend" she has during this challenging times. As I wonder how she transitioned from being a pro to a non-pro, Joanna explains the reasons behind it and mentions what she misses more as a professional triathlete. Going through her PhD story, Joanna then tells me how she did her dissertation while in Sydney Olympics. From there, I learn how focused she is on various things and why she does those stuff. She also conducted different research studies that includes the effects of fun on performance, the truth about mental toughness on athletes, and the effectiveness of cannabis for her health issue. There's a lot more we cover in today's episode so check out the video to learn more! Visit Joanna's website: https://racereadycoaching.com/ Connect with her on: https://www.facebook.com/RaceReadyCoaching https://twitter.com/joannazeiger https://www.facebook.com/joanna.z.shenk https://www.linkedin.com/in/joanna-zeiger-1460165/

Topics Covered In This Episode:What is CBD? How is it derived from cannabis plants?What athletes need to be aware of regarding the current stance from USADA and WADAWhat are the science-backed benefits, if any, of using CBD?What are the potential adverse effects?What does regulation in the CBD industry look like?Are there best use practices endurance athletes should consider?Guests:Joanna Zeiger, MS, PhD, is an Olympian, World Champion in triathlon, and epidemiologist with a strong background in study design and biostatistics, particularly questionnaire-based outcomes studies. Joanna's studies took her to Brown University (BA) and Northwestern University (MS). She did her doctoral and post-doctoral work at the Johns Hopkins Bloomberg School of Public Health with a focus on gene-environment interactions in the etiology of birth defects. A 2009 bike accident left Dr. Joanna Zeiger with severe chronic pain for which she started using cannabis to mitigate symptoms and to aid with sleep. Learning more about cannabis and its medicinal possibilities, particularly in the climate of the opioid crisis, has driven Dr. Joanna Zeiger's interest to study the plant; her emphasis is on patient outcomes and finding ways to improve the lives of those who suffer with pain. Learn more about Joanna Zeiger here.Stacy Cason is the Founder and CEO of Planetarie — a proprietary water-extracted CBDa company— that is revolutionizing the way hemp is processed to extract cannabinoids by using a more natural and unique way that doesn't call for the use of harsh chemicals, heat or pressure. After working 15 years as a medical provider and seeing first-hand the chronic pain epidemic in this country, as well as the opioid addiction problem, Stacy started Planetaire. Her goal was to bring a healthier, more natural & sustainable method for extracting cannabinoids and to bring natural plant healing to the mainstream, as a healthier alternative to ibuprofen / NSAIDs. Learn more about Stacy Cason here.Show Links:Canna Research Group: http://cannaresearchgroup.net/Planetarie (Use code CTS for 10% off): https://planetarie.comUSADA FAQ: https://www.usada.org/athletes/substances/marijuana-faq/ Disclaimer: Planetarie is the official CBD partner of CTS. Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

Dr. Philip Skiba is a medical doctor specialising in Sports Medicine, and also holds a PhD in exercise physiology. Dr. Skiba is also a highly-regarded endurance coach and endurance performance consultant. He has coached a number of Olympians and World Champion endurance athletes, including for example Joanna Zeiger in triathlon, and has been consulting on projects such as Nike's Breaking2 project.   IN THIS EPISODE YOU'LL LEARN ABOUT: -The new edition of Phil's much sought-after book: Scientific Training for Endurance Athletes -Understanding and training your physiology -The role of periodisation -The importance of specificity -When, why and how endurance athletes need to focus on power and speed development   SHOWNOTES: https://scientifictriathlon.com/tts311/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: Precision Hydration - Want to optimise your performance in hot or humid conditions, avoid cramping, and make sure your hydration is on point? Take PH's free online Sweat Test to get personalised hydration strategy. Also use the Quick Carb Calculator to get fueling recommendations, and book a free one-on-one consultation to refine your hydration and fueling strategy. Use the promo code THATTRIATHLONSHOW15 to get 15% off your first order of PH electrolytes or the Precision Fuel range.   ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   LINKS AND RESOURCES: Dr. Skiba's Twitter profile and website Intensity, volume, rest, nutrition, coaching and triathlon myth-busting with Dr. Philip Skiba | EP#173 Nitrate loading, marathons, and endurance sports science with prof. Andy Jones | EP#187 Scientific Training for Endurance Athletes - Dr. Skiba's book, coming soon   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Joanna achieved 4th in the 2000 Olympics Triathlon, was the World Champion in 2008, then suffered a terrible bike crash when she was defending her title in 2009. After years of dealing with the pain, and originally researching the harms of “marijuana”, she finally tried cannabis and became convinced. Joanna Zeiger, Ph.D., is the Founder & CEO of Canna Research Group, a cannabis outcomes research group for industry, the medical profession and patients. P.S. World's best search engine for Video Cannabis Education = PeriodicSearch.com Schedule 1-on-1 call w/ Wayne (Office Hours, Fri 2-4pm PST) *read details for 1-on-1 calls in this calendar link Send a Message = Contact Us

After initiating Beth with a short quiz to see how well she understands the minds of her colleagues, the co-hosts look back at their predictions for 2020. (Who said Bernie Sanders would be the Democratic nominee for President?) They fearlessly promulgate new predictions for 2021. (Who believes the new Ambassador to the U.N. will be Time’s Person Of The Year in 2021?) During the episode they are joined intermittently by Tom McGrath, Bill Granzo, Janine Grohar, Richard Tobin, Alex Berger, Joanna Zeiger, Nicole Wanzer-Serrano, Richard Young, Eloise Maxwell, and Nikki Brake-Sillà.RecommendationsBeth recommended Bridgerton on Netflix.Jim recommends The Abstainer.John recommends reaching out to an old friend.Peggy recommends Belgravia on Epix. Shelly recommends The Intellectual Devotional.Follow us on InstagramFollow us on TwitterFollow us on Facebook

Today we talk to the winner of the recent Ironman Florida race, Chris Leiferman. Chris tells us what it was like to win an Ironman in the midst of a pandemic—the good and the bad. Chris was also 10th at Kona last year and talks us about the secret to having a breakthrough. (Hint: There is no secret.) We talk about how he eats plant-based, how his wife is his biggest fan and biggest critic, and how he finally solved a long-term injury the other week while sitting in his living room. Chris doesn't have a huge social media presence, so you might not know his name—but get to know him. He's got his head down, doing the work. And first, we talk to someone you may know: Joanna Zeiger. The Olympian and 70.3 champion is now doing something completely different: studying cannabis. She talks to us about what we do know when it comes to cannabis and athletes, and what we don't know. Read our story on the challenges of cannabis research in sports: https://www.triathlete.com/culture/what-researchers-know-and-dont-know-about-cannabis/

Today we talk to the winner of the recent Ironman Florida race, Chris Leiferman. Chris tells us what it was like to win an Ironman in the midst of a pandemic—the good and the bad. Chris was also 10th at Kona last year and talks us about the secret to having a breakthrough. (Hint: There is no secret.) We talk about how he eats plant-based, how his wife is his biggest fan and biggest critic, and how he finally solved a long-term injury the other week while sitting in his living room. Chris doesn't have a huge social media presence, so you might not know his name—but get to know him. He's got his head down, doing the work. And first, we talk to someone you may know: Joanna Zeiger. The Olympian and 70.3 champion is now doing something completely different: studying cannabis. She talks to us about what we do know when it comes to cannabis and athletes, and what we don't know. Read our story on the challenges of cannabis research in sports: https://www.triathlete.com/culture/what-researchers-know-and-dont-know-about-cannabis/

Dr. Joanna Zeiger is a cannabis epidemiologist, as well as the founder and CEO of Canna Research Foundation, a non-profit organization that studies the effects of cannabis in various patient populations. She is also a former professional triathlete and author of The Champion Mindset. Dr. Zeiger shares how she became a triathlete, and how she began to use cannabis medicinally after she suffered a gruesome bike accident during the 2009 Ironman 70.3 World Championship. She also offers her thoughts on the antiquated cannabis regulations in sports, and outlines the numerous potential benefits of cannabis for athletes she has discovered through her research. Lastly, Dr. Zeiger talks briefly about her book, and the lessons she has learned from being a professional athlete that she applies to her everyday life.

In this episode of Femme Cyclist I sit down with Joanna Zeiger. Joanna is a former Olympian, Ironman world champion, author, coach, and researcher. Yup, there's pretty much nothing this woman can't do.I first became familiar with Joanna after reading her fantastic book, The Champions Mindset - An Athlete's Guide to Mental Toughness. Seeing as how we can all use more mental toughness in our lives, I sat down with Joanna to discuss how we as women, can work on developing it. We also talk about racing, overcoming life's obstacles, and cannabis use in athletes.Read the full show notes: https://www.femmecyclist.com/mental-toughnessView Joanna's Book On Amazon: https://www.amazon.com/Champion-Mindset-Athletes-Mental-Toughness/dp/1250096715Connect with Joanna:JoannaZeiger.com: http://joanna-zeiger.com/jzeiger/Cannabis Research Group: http://cannaresearchgroup.net/Race Ready Coaching: https://racereadycoaching.com/Connect with Femme Cyclist:Femme Cyclist on Facebook: https://facebook.com/femmecyclistFemme Cyclist on Instagram: https://instagram.com/femme_cyclistFemme Cyclist on YouTube: https://www.youtube.com/channel/UC60v6fkzEUq5dSxnSsVETsgKristen Bonkoski on Instagram: https://www.instagram.com/kristenlbonkoski/Support the show: https://patreon.com/femmecyclistSupport the show (https://patreon.com/femmecyclist)

Coach Jason Koop speaks with Joanna Zeiger, CEO of Canna Research Group and CTS Coach Corrine Malcolm about all things cannabis for endurance athletes. Canna Research Group can be found here- http://cannaresearchgroup.net/Joanna 's researchhttps://jcannabisresearch.biomedcentral.com/track/pdf/10.1186/s42238-019-0006-9 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0218998

Episode #210 (12/22) Xmas Eve Show Welcome to Christmas Eve Episode #210 of the Mile High Endurance Podcast. You are listening to your weekly connection to coaches, experts and pro athletes to help you reach your endurance goals. We are your hosts coach Rich Soares and 303 chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Thanks to last week's guest pro triathlete, Olympian, PhD and author Joanna Zeiger. We spoke live at Launch about her survey research results on "Age related differences in cannabis use in a survey of adult athletes." It's an eye opener of an interview. After every interview, there are always those questions that come to me and I kick myself that I forgot to ask. In this last week's interview, there were at least 2 or 3.   We'll share some additional data that was in the athlete cannabis survey research that Joanna and her colleagues published, but that we did not get to in the interview. If you missed that interview go back and check out episode #209. The full transcript of the interview is also in the blog post on MileHighEndurancePodcast.com/blog Sponsor - iKOR Labs: I hope some of you were able to take advantage iKOR's Elf flash sale of buy one - gift one. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. For a limited time (until It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "MHE2020" at checkout. You need to switch to "MHE2020" and not use endurance any longer. The next time you go to use endurance, it likely won't work. Please make a note of "MHE2020" Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Follow Up Questions to last week's interview How many athletes completed the survey? 1,161 (91.1%) of 1,274. What percent of respondents have never used cannabis? 32.4% What percent of athlete respondents ever used cannabis? This includes current and ever but not current users was       67.6% 26.0% were current cannabis users 41.6% tried cannabis in the past but were not current users   Holiday Wishes: Bill and Rich's favorite holiday tradition?   Big Christmas meal yes or no?   Favorite holiday movie?   Present your most want to receive?   Present you are most excited to give?       Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USAT Year End Survey https://usatriathlon.az1.qualtrics.com/jfe/form/SV_4JvjTBeS2B2ubYh?Q_DL=4Yi9aZdeqteMFkp_4JvjTBeS2B2ubYh_CGC_h16Jl6QmT6fyDPi&Q_CHL=email     Colorado Crushes CX Nationals This Weekend Lakewood, WA–Colorado finished strong over the weekend with a number of first place victories including Gage Hecht’s victory in the men’s UCI Elite category. In addition to the category winners through Friday (article HERE), this weekend saw Coloradans Kira Mullins, Mia Aseltine, Sarah Sturm, Jared Scott, Madigan Muro, Michaela Thompson, Katja Freeburn, Eric Brunner, Keiran Eagen and Jake Wells also took first in their respective categories. https://303cycling.com/colorado-crushes-cx-nationals-this-weekend/     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance   Video of the Week: Joanna Interview (1st 30 minutes) The Amazing Human Body - This is on Amazon Video and it's a series about the science of the human body. In the first episode that I watched title "Grow" they cover everything about the body and how the different parts of our body (hair, brain, cells, toes, lungs, heart, muscle, skin, organs, the gut). There was a whole section in about the body's ability to regenerate. In the "regenerate" they feature Lew Hollander who is now an 88 year old triathlete. At the 84, hi was a Kona 2014 finisher. They were using Lew as an example for how the lungs and the health of the lungs can be affected. I caught a glimpse of episode two "Survive" and a scene where they illustrate what happens to the human body when dunked in frozen water. Check out The Amazing Human Body on Amazon Video. Upcoming Interviews: My friend Debbie Potts of the WHOLE Athlete Podcast is going to join us to chat about performance and longevity. She's been working hard on her Functional Diagnostic Nutrition certification and we are going to talk about what an FDN health coach does. Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna is legend in the triathlon world. After a 4th place in the Sydney Olympics, she went on to be a top 5 at the Ironman World Championship in Kona and then ascend to win the IM 70.3 World Championship in 2008. She has an academic research resume to match, which includes a recent sturdy on "Age related differences in cannabis use in a survey of adult athletes." State and Federal laws and social norms have shifted the landscape of cannabis in the last decade. No doubt we have all seen the CBD market begin to take off in endurance sports. I've always been curious how much traction CBD would get, but with USADA removing it from the banned substance list in 2018 there seems to have been an acceleration of adoption. We have so many questions on this topic. Joanna has survey findings that will shed light on this for us. We are excited to learn from her after a few short announcements. Thanks to last week's guest pro triathlete Sarah Crowley and her analysis of the 2019 season, her win at Ironman Arizona and outlook for 2020. If you missed that interview go back and check out episode #208. Sponsor - iKOR Labs: Today's show is supported by iKOR Labs. iKOR is a clean, natural source of recovery enhancing CBD that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. It is the most bio-available CBD product on the market, iKOR is a protective anti-oxidant and highly effective anti-inflammatory. It is used by world class professional athletes. Save 20% by using the code "mhe2020" at checkout. Go to www.ikorlabs.com for more details.   Announcements: Go to MileHighEndurancePodcast.com, click on the "subscribe" button, and you will get the newsletter with show notes and all the links and articles sent to you automatically every week. If you love the show, please consider making a donation of any amount by clicking the PayPal donate button at the bottom of the Podcast page.   Sponsor - Halo Neuro: Our interview is sponsored by Halo Neuroscience. The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster. 20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance. Use the code "MHE" at checkout to save an additional $20. Interview Introduction: Let's get the discussion rolling with Joanna, but first we are going to give you the Wikipedia on Joanna.   She attended Brown University where she held the school records in the 500-yard (460 m) freestyle, 1,000-yard (910 m) freestyle, and 1,650-yard (1,510 m) freestyle which she set in 1991. Competitive running and cycling were added to her repertoire in 1992 and 1993. Joanna was the 1998 triathlon rookie of the year, took 4th in the Sydney Olympics in 2000 and a top 5 Kona pro the same year.   Joanna received her PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. She pursued her professional athletic career by going on to win the IRONMAN 70.3 world championship 2008. While defending her title in 2009 Joanna suffered a career ending bike crash.   Joanna is the author of "The Champion Mindset", founder of "Training Away Chronic Pain", and the architect of the Athlete PEACE Survey. We are going to talk about all of this, but let's start by going back in time a bit.   MHE Question: Let's start with growing up as a swimmer. Did you always have the champion mindset or was that something you had to learn?   Joanna Answer:     MHE Question: Why Brown University and what career ambitions did you have as a freshman in college? What did you declare as your major?   Joanna Answer:     MHE Question: You held Brown University school records in the 500 freestyle, 1,000 freestyle, and 1,650-yard freestyle in 1991. You graduate 1992 and would later be inducted into the Brown Hall of Fame in 2002. You found your way to triathlon and by 1998 you are the rookie of the year and then qualify for the 2000 Olympic games in Sydney. How did that happen?   Joanna Answer:     MHE Question: Around this same timeframe, you receive your PhD from The Johns Hopkins University's Bloomberg School of Public Health in 2001. What did you receive your PhD in and how did you balance these big things at the same time?   Joanna Answer:     MHE Question: Fast forward to 2008 when you win the IRONMAN 70.3 world championship and then defend your title in 2009. There you suffered a career ending bike crash. Take us through that experience in 2009 and the injuries that your sustained.   Joanna Answer:   MHE Question: In addition to authoring your book "The Champion's Mindset", you have continued research and have become a thought leader on how to use aerobic exercised and strength training to help alleviate chronic pain. How did this lead to the Athlete PEACE Survey, and what were you and your colleagues hoping to achieve?   Joanna Answer:   MHE Question: How did you go about distributing the survey? How many people participated? And how long did it take to analyze the results?   Joanna Answer:   MHE Question: Can you give us some examples of the types of questions that were asked and what were the some of the key results of the study?   Joanna Answer:     MHE Question: How do each CBD and THC work in our bodies? How Cannabinoids interact with The Endocannabinoid System and what combinations have the greatest efficacy?   Joanna Answer:     MHE Question: Your study asked about the subjective benefits compared to the subjective adverse effects. What were the subjective benefits? What were the adverse affects? Are they different for CBD and THC?   Joanna Answer:     MHE Question: What were the age groups you analyzed and what were the key findings that differentiated younger athletes vs. older athletes?   Joanna Answer:     MHE Question: The study looked at both CBD and THC use. Can we take a few minutes to talk about the different cannabis plants and how CBD and THC are derived?   Joanna Answer:     MHE Question: THC is a banned substance and is a threshold drug What does that mean and if an athlete is using it, what are the threshold that they need to be aware of? Is that a threshold that you can cross if you have taken 12 hours or more prior to testing?   Joanna Answer:     MHE Question: CBD is off the USADA banned substance list. THC is not. Can you speculate on the impact of USADA's decision and what that has meant for the CBD industry?   Joanna Answer:     MHE Question: How should athletes, coaches and health providers leverage the data from this study to help athlete health, performance and recovery?   Joanna Answer:     MHE Question: The governing body of USA Triathlon has a CBD company as a partner. How far have we shifted as a social, health and competitive issue for that to occur?   Joanna Answer:     Audience Questions:     Sponsor - Riplaces: Our post interview discussion is sponsored by Riplaces. Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information   New in the 303/Endurance News: USA CYCLING AND USA TRIATHLON ANNOUNCE NEW PARTNERSHIP A few months ago we shared the announcement from USA Cycling and USA Triathlon were offering joint programs and promotions to better serve existing members while attracting new participants to both sports. The U.S. Olympic National Governing Bodies are both headquartered in Colorado Springs, Colorado — allowing for frequent collaboration around the shared goal of growing the endurance sports community.   The first-of-its-kind partnership is highlighted by a joint annual membership option that provides access to all USA Triathlon- and USA Cycling-sanctioned events. The organizations will cross-promote their respective National Championships and select sanctioned races to each other’s members in an effort to expand racing opportunities for both groups. The joint membership is now available for purchase for $99, a $31 savings versus purchasing the two memberships separately. More details and a registration link can be found at usacycling.org and usatriathlon.org.   KAREN HORNBOSTEL MEMORIAL TIME TRIAL DEAL FOR TRIATHLETES The Karen Hornbostel Memorial Time Trial Series, USA Triathlon, USA Cycling, and Bicycle Racing Association of Colorado have joined together to offer USA Triathlon members a highly discounted entry to the KHMTT seven week time trial series. This is a perfect opportunity to get an early start on preparing for the upcoming season. By racing competitively each week, you can compare your times for each week and your fitness.   USAT members will save more than $80 from the regular price for the series, with a bundled discounts off the USAC racing license, BRAC membership and KHMTT registration fee. Plus, USAT members will have the credit card processing and registration processing fees waived. This is a limited time offer, and will not be available after February 29, 2020. After that date you can purchase a USAC racing license directly from USA Cycling for $49.00, however you will be required to pay full price for your BRAC membership and KHMTT registration. Check out https://khmtt.com/usat-registration-start/ for more information. We will have Larry Potter from KHMTT and Colorado Bike Racing Association (COBRAs) on 303Radio in a couple of weeks to talk about the program.     Sponsor - Riplaces: Riplaces are an elastic lace system that integrates a bungee loop with a plastic core to connect the loop in each eyelet of your running shoe. The bungees come in 5 sizes to achieve custom tension for the perfect fit. The bungees and the cores come in a variety of colors and styles to help you personalize your set. Or, you can choose the MHE logo package. Pro triathlete proven and endorsed, use the code MHE25 to get that 25% discount. Go to www.riplaces.com for more information, or go to the MHE Sponsor Discounts page by going to www.milehighendurance.com, or directly to https://www.riplaces.com/collections/mile-high-endurance     Video of the Week: Nike Cross Country Nationals from Portland, OR 1st - Kaitlyn Touhy: 17:18.4 2nd - Taylor Ewert: 17:19.1 (Beaver Creek, OH) 3rd - Sydney Thorvaldson: 17:19.4 (Northwest)   https://nxn.runnerspace.com/eprofile.php?event_id=13&do=videos&video_id=286981     Upcoming Interviews: Chris Helwick, a Colorado athlete making a comeback to his professional career as a decathlete (after a 6 year retirement) to make a third and final attempt at qualifying for the 2020 Olympics. Anders Hoffman of Project Iceman will be joining us in the future to talk about the documentary of the first ever, World Record breaking Ironman triathlon in Antarctica in February 2020, the Iceman, to show that limitations are perceptions. The purpose is to inspire other people to dare pursue their biggest dreams. https://www.projecticeman.com/   Last week we had Sarah Crowley and we were talking to her about her hydration/nutrition prep for hot and cooler races. Precision Hydration is her nutrition sponsor and we reached out to them and we are going to have Andy Blow from Precision Hydration join is in a couple of weeks to help give you some tips on how to customize your plan.   Closing: Please support our affiliate brands that support the show and help you get faster! See the https://milehighendurancepodcast.com/sponsors page. Be sure to follow us on social media including @303endurance and @milehighendurancepodcast. Stay tuned, train informed, and enjoy the endurance journey!

Sarah and Amanda have a chill conversation with Dr. Joanna Zeiger, a former professional triathlete and founder of Canna Research Group. A leading expert on the topic of cannabis and athletes, Dr. Zeiger: -shares her personal experience with cannabis to manage chronic pain; -demystifies the differences between marijuana and hemp; -details the potential benefits of CBD, plus the myriad ways to take it; and, -shares buying and dosing guidelines. Save 15% off by using code AMR at checkout on naturesgemcbd.com. Sign up here for a chance to win free 500 Mg CBD oil.   From 5Ks to ultras, use RaceRaves to find your next race. Go to RaceRaves.com Thanks, Bombas. Get 20% off your first purchase by going to bombas.com/AMR Learn more about your ad choices. Visit megaphone.fm/adchoices

Joanna Zeiger has accomplished a lot so far in her life.  She's an Olympian, World Champion Triathlete in the 70.3 discipline, has her Phd, and is the author of the book The Champion Mindset: An Athletes Guide to Mental Toughness.  Her athletic career alone is pretty impressive - she raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. She also offers mental skills training individually and through her Champion Mindset course on trainingpeaks.com linked in the shownotes. Topics Discussed in the Podcast  defining mental toughness components of mental toughness and the Sisu Quiz how to improve your self-esteem the right way to approach goal-setting using both positive and negative visualization how to get more confidence dealing with injury Listen Now     Resources Get Joanna Zeiger's Book: The Champion Mindset Take the Sisu Quiz Joanna's course: Champion Mindset Course on TrainingPeaks Visit Joanna on her website Check out the study mentioned in the show. "Mental toughness latent profiles in endurance athletes" ------------------------------------------------------------------------------------------------------------------------   Support the Show If you would like to support the growth of my show, I'd love your contribution on.  Patreon.  The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!         ------------------------------------------------------------------------------------------------------------------------Don't Miss an Episode: Subscribe!                                                                   

Joanna Zeiger is an Olympian, World Champion Triathlete, Cannabis Researcher, and author of the book The Champion MIndset: An Athletes Guide to Mental Toughness.Apply for Krash Course in Transformation at KrissyKrash.com

Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming. Professionally Joanna has been a coach and mentor to endurance athletes of all ages and abilities since 2003. In the past decade, Joanna has helped athletes reach their goals by concentrating on both the physical and mental aspects of training and competing. In 2013, Joanna expanded her coaching business and created Race Ready Coaching which aims to help athletes achieve their personal best in running, cycling and triathlon through innovative training plans, multi-media, and education. Academically while pursuing her athletic dreams. She received a B.A. in Psychology from Brown University she went on to Northwestern University Chicago, IL to earn her M.S. in Genetic Counseling (1995). Motivated by the excitement of independent research, Joanna earned her Ph.D. in Genetic Epidemiology (2001) http://joanna-zeiger.com/jzeiger/ --- Support this podcast: https://anchor.fm/executiveathletes/support

PILATES FOR SPORTS: ROBIN KRAMER (00:11:53) Robin is a USA Triathlon Level I Coach, a Youth and Juniors Triathlon Coach an Exercise Physiologist and Triathlete. She talks to us about her experiences with the new Pilates for Sports Triathlon Programme. WORKOUT OF THE WEEK: (00:31:30) Your stress budget and how to audit it.  COFFEE CLUB MEMBER LUKE PARKER: (00:41:46) Luke won the free race entry to the PORT TO PORT MTB event. We catch up with him post-race to find out how it all went. HOT PROPERTY INTERVIEW: JOANNA ZEIGER (00:57:52) Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming and was the first triathlete to race both the Olympics and the Ironman World Championships in the same year (2000). In this fascinating chat with Joanna we cover her pro career, CBD oil, dysfunctional breathing and mental toughness. ONE STEP AHEAD: (01:55:19) Ketones as a recovery tool. SOPHIE LYSAGHT: (02:07:28) Sophie is the Marketing Communications Manager for IRONMAN Oceania and this weekend she’s doing her first IRONMAN… IRONMAN Cairns! LINKS: Link to FITTER Blog – To Train or Not to Train at https://www.fitter.co.nz/blog-1/2019/5/25/to-train-or-not-to-train Joanna Zeiger at http://joanna-zeiger.com/jzeiger/professional-bio/ and also at https://racereadycoaching.com/ The Sisu Quiz at http://sisu.racereadycoaching.com/index.php/396765?lang=en&encode=  IRONMAN Oceania on Facebook at https://www.facebook.com/IRONMANOceania/ IRONMAN Cairns at http://ap.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx Port to Port at https://porttoportmtb.com/ Pilates for Sports at https://www.pilatesforsports.com/   Robin Kramer at http://www.excelltricoaching.com/home.html Ketone study at https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP277831 HVMN at https://hvmn.com/ CONTACT US: Learn more about us at http://www.fitter.co.nz Like us on Facebook at http://www.facebook.com/fittercoaching for the latest news and information Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition

Olympic contender and world-class coach, Joanna Zeiger’s extraordinary life ranges from transitioning from amateur athlete to world champion, a career changing bike accident in 2009 and entrepreneurship into cannabis for chronic pain management. Joanna joins Peggy, Shelly, Jim and John for an easy-going discussion of a high-energy life.

Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming. Joanna has been a coach and mentor to endurance athletes of all ages and abilities since 2003. In the past decade, Joanna has helped athletes reach their goals by concentrating on both the physical and mental aspects of training and competing. In 2013, Joanna expanded her coaching business and created Race Ready Coaching with partner Jared Berg. Race Ready Coaching aims to help athletes achieve their personal best in running, cycling and triathlon through innovative training plans, multi-media, and education. Her book, The Champion Mindset: An Athlete's Guide to Mental Toughness (UK), (USA) is a long-overdue look into how to program a competitor's mind to achieve optimal success. You can learn more about Joanna by visiting their website joanna-zeiger.com and you can connect with her through their Twitter.  For more information about Mind Set Game connect with us on Facebook @mindsetgamepodcast For more information about James Roberts (the host of the podcast), visit fitamputee.co.uk and connect with me on Facebook, Twitter and Instagram  

The GreenNurses speak with Olympic Athlete Joanna Zeiger, MS, PhD, on her compelling story of how cannabis gave her life back after she suffered a bike accident in 2009. She is a coach, researcher and former professional triathlete. Her goal is to spread the word about using physical activity to promote health and well-being and to not let adversity stand in the way of achieving your dreams.

On this episode, Hilary chats with Joanna Zeiger, MS, Ph.D., from Race Ready Coaching. Joanna raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. She is a seven-time Olympic trials qualifier in 3 sports – marathon, triathlon and swimming. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. Joanna will discuss some of the concepts found in her new book, The Champion Mindset: An Athlete’s Guide to Mental Toughness (St. Martin’s Press). You will learn about what mental toughness is (it is more complicated than you think!) and ways to rethink how you approach sports to make it more fun and positive. The post Triathlete, Joanna Zeiger, Interview appeared first on Hilary Topper On Air.

Today I have Joanna Zeiger on the podcast talking all about CBD. Joanna was a pro athlete from 1998 to 2010. She was 4th in the first ever triathlon in the Olympics in Sydney and then 5 weeks later was 5th at the Ironman World Champs. In 2008 Joanna one the 70.3 World champs… Joanna had a career-ending injury when a bottle handoff at the 2009 70.3 World Champs went horribly wrong. Joanna has been living with chronic pain ever since. This led to Joanna eventually trying CBD (with a lot of coercing from her husband, as school had focused on all the potentially damaging effects of cannabis, and being a professional athlete, drugs were are no go zone… Something we go into in the podcast). I’m super interested in the benefits of CBD… As we discuss it’s not for everyone and that’s ok. But there is a lot of information and miss information out there. So there are things you need to understand and this interview is a great starting place. Enjoy Listen & Subscribe on iTunes | Stitcher Radio SHOW LINKS:   Joanna Zeiger Website Train Away Chronic Pain You can email Joanna here. Resources: https://www.healthline.com/health/cbd-vs-thc https://www.consumerlab.com/answers/is-cannabidiol-cbd-helpful-and-legal/cbd/ https://www.cannainsider.com/reviews/cbd-oil-reviews/ https://www.consumerreports.org/marijuana/how-to-shop-for-cbd/ CBD for Athletes Join (for Free) our TRISPECIFIC CAFE https://www.facebook.com/TriSpecific http://www.instagram.com/trispecific TS LIFE membership for just $395 for the year is really the no-brainer. Once you sign up we send you a questionnaire and we set up your training in a training peaks account. We plug in the phases you need when you need them and take you towards your races and goals. You get all the supporting content in the member area and coaching support through the TS LIFE private FB group. Join the family today at http://www.trispecific.com/tslife / I’ll send you out our Trucker cap too! Need accountability? We have two options. Full coaching and our TS LIFE + option. To find out more Fill in the coaching application at http://www.trispecific.com/apply If you need to chat about which option is best for you. Fill in the coaching application at http://www.trispecific.com/apply and click I would like to discuss options. PLEASE HELP US GROW… To subscribe to the podcast, please use the links below: Click Here to Subscribe via iTunes If you have a chance, please leave an honest rating and review on iTunes by clicking here. It will help the show and its ranking in iTunes immensely! We appreciate it! Enjoy the show!

What sacrifices does it take to qualify for Kona?  We are going to ask this week's guest.  Our interview this week is with five time Kona competitor, author, coach and podcaster Debbie Potts.  Debbie is the host of the Whole Tri-Athlete podcast.  We met Debbie in Kona and we just had a discussion to talk about her history with the race, what it's like to qualify for Kona 5 times and what it's like covering the race as a podcaster.  She also asks me some questions about some of the interviews with pros and age groupers and we'll get into a bit of that. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD hemp extract that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guests, former pro triathlete, Olympian, PhD and author Joanna Zeiger.  Joanna shared her latest research on cannabis and endurance athletes.  If you haven't heard the interview, go back and listen to episode #149. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men's Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons - five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington since 2010 to offer an "all in one" fitness studio - now including The WHOLESTIC Method Nutritional Therapy program to transform the WHOLE person from the inside out.   Let's get into the interview now with Debbie Potts. Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. HS Cross Country scene. States across the county are having their championships right now. What happens to the teams and individuals that perform the best at State championships? http://www.runnerspace.com/NXN How you can follow this exciting sport? https://www.milesplit.com/ YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Colorado State XC HS Championship on MHE YouTube - 2018 Colorado State XC Championship Debbie Potts and the wholistic method - The WHOLESTIC Method   Upcoming Interviews: Panos Papadiamantis about http://www.mypnoe.com/ the first field use metabolic breath analysis device Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship  Professional triathlete Merredith Kessler Debbie Potts on Life is Not A Race, It's a Journey Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram. 303Radio Interviews coming up: Kristina Kelkenberg from Smile Train Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page.   Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!

Our interview this week is with former pro triathlete, Olympian, PhD and author Joanna Zeiger. Joanna has been a previous guest where we spoke to her about her book The Champion's Mindset and her coaching project Training Away Chronic Pain.  After years of pain management and university research, Joanna shares her latest research on cannabis and endurance athletes. We thought it would be good to get the perspective of an athlete and researcher of this caliber. Today's show is supported by iKOR Labs.  iKOR is a clean, natural source of recovery enhancing CBD hemp extract that protects your body from the stresses of training, improves recovery from intense efforts and helps you maintain a positive mental state. The most bio-available CBD product on the market, iKOR is a highly protective anti-oxidant and effective anti-inflammatory.  WADA and USADA legal.  Used by world class professional athletes.  Save 20% by using the code "endurance" at checkout. Go to www.ikorlabs.com for more details.  Thanks to last week's guests, Billy "The Kid" Edwards who joins us to talk about the https://www.sostriathlon.com/.  Reminder that registration opens on Halloween evening at midnight ET.  If you haven't heard the interview, go back and listen to episode #148. Our interview is sponsored by Riplaces.  Riplaces are the no tie laces with custom tension for the perfect fit.  Pro triathlete proven and endorsed, most durable elastic bungee lace system available and they come in the super cool MHE logo package for $19.98  https://www.riplaces.com/collections/mile-high-endurance Let's get into the interview now with Joanna Zeiger, PhD.  We'll give her a proper introduction as we get into the conversation.  Here's Joanna Zeiger. Welcome back.  Our post interview discussion is sponsored by Halo Neuroscience.  The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. This topic is a bit of a challenge for me for similar reasons that Joanna gave: it's potentially controversial, there's some reputation risk, but I genuinely believe in what CBD can do to help with inflammation, recovery, anxiety and athletic performance.  Joanna mentioned the details about the survey.  We've included the link on the headline on the home page of MHE and it's also in the show notes at Athlete PEACE Survey - https://www.surveygizmo.com/s3/4539059/The-Athlete-PEACE-Survey    It's also a topic that is attracting lots of attention, so I'm glad we are pulling together some information and education.  We've gathered some articles for you and we've put them on the MHE Resources page in the Wellness section : https://ufc.usada.org/cbd-in-2018-four-questions-answered/ Regardless of individual state laws regarding legalized medical and recreational marijuana or the anti-doping rules of sport, all cannabinoids, including CBD, remain illegal as Schedule I substances under the U.S. Federal Controlled Substances Act. THC, which is the psychoactive component of marijuana, cannabis, and hashish, is subject to a urinary reporting threshold of 150 ng/mL. Respiratory conditions, such as lung cysts, chronic bronchitis, and lung cancer, have all been linked to the inhalation of marijuana smoke. https://www.fundacion-canna.es/en/full-spectrum-cannabis-extracts-vs-cbd-isolate In hemp THC is a minor constituent and appears only in trace amounts under 0.3% by dry weight, as required by the U.S. government for hemp products. THC mimics the action of anandamide, a neurotransmitter naturally produced in the human body, and binds to CB1 receptors in the endocannabinoid system found mostly in the brain. The extremely low levels of THC in hemp make hemp oil non-psychoactive and safe for all ages to use. https://www.marijuanabreak.com/cbd-isolate-vs-full-spectrum-oil https://weedmaps.com/learn/cannabis-and-your-body/thc-vs-cbd/ Cannabidiol as an Emergent Therapeutic Strategy for Lessening the Impact of Inflammation on Oxidative Stress National Center for Biotechnology Information, U.S. National Library of Medicine This review discusses recent studies suggesting that cannabidiol may have utility in treating a number of human diseases and disorders now known to involve activation of the immune system and associated oxidative stress, as a contributor to their etiology and progression. These include rheumatoid arthritis, types I and II diabetes, atherosclerosis, Alzheimer’s disease, hypertension, the metabolic syndrome, ischemia-reperfusion injury, depression, and neuropathic pain. World Health Organization: Evaluation of Cannabidiol This report has been drafted under the responsibility of the WHO Secretariat, Department of Essential Medicines and Health Products, Teams of Innovation, Access and Use and Policy, Governance and Knowledge. CBD has been demonstrated as an effective treatment of epilepsy in several clinical trials, with one pure CBD product (Epidiolex®) currently in Phase III trials. There is also preliminaryevidence that CBD may be a useful treatment for a number of other medical conditions.  Thank you Joanna for taking time to share your information with us.   I did check a couple of relative facts about iKOR, which is the hemp extract CBD that I take and thought I'd share some of those for context: iKOR IS as full spectrum product and is not pure CBD. iKOR receives reports from their manufacturing partner for each batch of product that they receive.  Every batch so far has come back at zero % THC. Link to the Athlete PEACE Survey - https://www.surveygizmo.com/s3/4539059/The-Athlete-PEACE-Survey up on the website YouTube Video of the Week is sponsored by Rudy Project.  Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. Greg Welch interviewing Joanna Zeiger after her 2008 win at the Ironman 70.3 World Championship Pro Interview:Joanna Zeiger   Upcoming Interviews: Coach Debbie Potts and host of The Whole Tri-Athlete Professional triathlete Sarah True to talk about her 4th place performance at IM World Championship Panos Papadiamantis about PNOE, the first field use metabolic breath analysis device Professional triathlete Merredith Kessler Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast and follow 303Triathlon's Facebook, Twitter and Instagram. 303Radio Interviews coming up: Professional cyclist Tommy Danielson Professional cyclist Tyler Hamilton Please support our affiliate brands that support the show and help you get faster! All of these discounts can be found at milehighendurance on the Discounts page. Be sure to follow us on social media to get the show announcement each weekend, plus additional links to show content.  We forward information related to our guests and provide teasers for upcoming interviews.  We are posting regular videos to the YouTube.  Be sure to subscribe to the channel. Facebook @milehighendurance Twitter @milehighpodcast Instagram @tripodcasterrich YouTube Channel @Mile High Endurance We hope you enjoyed today's show.  Please rate us on iTunes or your podcast player.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Stay tuned, train informed, and enjoy the endurance journey!  

How much of an athlete's performance is dependent on their mental toughness? Chances are you already know mental toughness plays an important role in an athlete's ability to reach their full potential, but how can coaches help grow athletes mentally as well as physically? Dave sat down with Joanna Zeiger, triathlete World Champion, Olympian, the author of The Champion Mindset: An Athlete's Guide to Mental Toughness, and distinguished researcher in the field of mental toughness, to discuss her journey as an athlete and how it inspired her to help other athletes reach their goals.

Our interview this week is with coach and nutrition expert Bob Seebohar.  As you'll hear in the interview, we are going to explore trying to get more efficient with our fueling through periodized nutrition.  Our guest Bob Seebohar is the author of Metabolic Efficiency Training and the Metabolic Efficiency Recipe book.  We are building on our knowledge from the CU Sports Medicine work we did a few weeks ago.  To be clear, this is not a "pivot" but a "build" on knowledge, adding layers of information to help you fuel yourself for success. Thanks to last week's guests, coach Matt Bottrill. Matt is the cycling coach for professional triathletes Timo Bracht, Lucy Charles, Rachel Joyce and Tim Don.  Matt shared his experience of frequenting the podium at the British Nation Time Trial Championship podium from years 2004-2013 where he was mixing it up regularly with  Chris Froome and Bradley Wiggins. If you go to the website you will see his killer aero form. Bob is a Board Certified Specialist in Sports Dietetics, the former Director of Sports Nutrition for the University of Florida and most recently served as a sport dietitian for the US Olympic Committee.  Bob has a bachelor's degree in Exercise and Sports Science, a master's degree in Health and Exercise Science and a second master's degree in Food Science and Human Nutrition. He is a registered dietitian, exercise physiologist, NSCA Certified Strength and Conditioning Specialist, USA Triathlon Level III Elite Coach and a USA Triathlon Youth/Junior coach. Being an out of the box thinker, Bob created the concepts of Nutrition Periodization™ and Metabolic Efficiency Training. Bob has worked with a variety of athletes from sports including triathlon, duathlon, ultra-running/cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, and more. Olympians   Susan Williams (triathlon, bronze medalist, 2004) Sarah Haskins (triathlon) Hunter Kemper (triathlon) Joanna Zeiger (triathlon) Andy Potts (triathlon) Ben Kanute (triathlon) Meb Keflezighi (marathon)   Professional Athletes   Tim O'Donnell (triathlon) Leanda Cave (triathlon) Joe Umpenhour (triathlon) Brian Fleischmann (triathlon) Matt Chrabot (triathlon) Amanda Stevens (triathlon) Kevin Collington (triathlon) Amanda Lovato (triathlon) Michael Lovato (triathlon) Manny Huerta (triathlon) Sara McLarty (triathlon)   Bob Seebohar debrief: We stayed out of the Ketogenic diet lane and out of the All Carb lane; Bob's emphasis on the easy 50/50 plate was great and it does work out. Metabolic Project Tracking nutrition with My Fitness Pal No changes to current diet Made some changes after CU My Fitness Pal feedback (2200-2400 calories of carbohydrate) Nutrition Periodization - 2400-3000 calories of carbohydrate (roughly 600-800 grams (8-10/kg)) Fasted Metabolic Pre-test on June 5th Ironhorse with Khem Tim Don Movie - https://www.youtube.com/watch?v=UhjIchwAkAU  Sansego Clinic in Boulder June 15-17 with 3 x 70.3 champion Matt Smith and Craig Alexander Details  https://uk185.infusionsoft.com/app/orderForms/Sansego-Experience-Boulder-2018  IM Boulder Yokohama coverage and pro interviews Roger raced at Yokohama on May 12th Pics and interviews with Mami Tani of Japan (winner of the para triathlon competition) Pics and interviews with Non Stanford of GB (female pro 3rd) and Ashley Gentle of Australia (4th place) Women's highlights - https://www.youtube.com/watch?v=FGaLkYmIQUQ Men's highlights - https://www.youtube.com/watch?v=3JFeZT6wass  Upcoming interviews: Michael Horvath on the Strava story (303 and MHE) Dina Griffin "The Nutrition Mechanic" Clients in clude ultra runners, triathletes, marathoners, adventure racers, and cyclists. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Heidi Stridkler on plant based nutrition Our show is also supported by 303 Endurance Network, which includes 303Triathlon and 303 Cycling, which covers the endurance culture, news and events on triathlon and cycling.  Be sure to subscribe to the 303Radio podcast for great interviews. If you are racing or spectating IM Boulder, be sure to check out the interview on 303 Radio with Tim Brosious, Race Directory of IM Boulder.  STRAVA CEO Michael Horvath sat down with Bill and I this week and talks about the genesis of the idea for STRAVA, how the company has matured, stuck to its vision and more. Mike Reilly on (303 and MHE) Craig Alexander (303 and MHE) Kyle Coon.  Blindness caused by cancer at age 5, Kyle says that his blindness gave him vision and opened up a world of possibilities. Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  You wear the Halo Headset for 20 minutes and use the paired app on your phone to do what they call "neural priming".  The headset looks like Beats headphones, the top band has plates that you moisten.  When you start the "neural priming" from the app, the plates conduct electrical wave stimulation of the motor cortex part of the brain which puts it into a state of hyper plasticity, which simply means that the brain can make neural connections faster and help you learn quicker.   Motor skills rely on the brain to send signals to the correct muscles and parts of muscles in the right order. Through plasticity, your brain is able to ensure that your neurons are working together for a precise result   Endurance relies on the motor cortex to repeat an action for an extended period of time. Each time you take a step, swim a stroke, or pedal a bike, your brain and your muscles consume energy. Via plasticity, your training leads to more efficient movements, reducing the energy cost of each action and allowing you to endure for a longer period of time. Strength relies on the motor cortex to ensure that your muscle fibers are contracting together and not competing with each other. Powerful output requires the coordination of the many thousands of neurons that activate a group of primary and synergist muscles. With plasticity, the brain learns to contract more useful muscle fibers and relax opposing fibers, allowing you to lift more. We've had the honor of having CEO and Founder Dr. Chao on the show to help us understand the science.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Train well this week.  Stay tuned, stay informed, and enjoy the endurance journey!

Joanna Zeiger raced as a professional triathlete from 1998 to 2010, placing 4th in the 2000 Sydney Olympics triathlon and winning the 2008 Iron Man 70.3 world championship. She's a seven-time Olympic trials qualifier in three sports: marathon, triathlon and swimming. Joanna still pursues her passion for sports as a top masters runner. In 2009, Joanna was involved in a terrible bike accident that left her with multiple rib cage injuries, resulting in ten surgeries to correct structural and nerve damage and difficult-to-resolve chronic pain. Through her company, Train Away Chronic Pain, Joanna helps people with chronic pain achieve better well-being through exercise and mental skills training. When she's not coaching or running, she's researching. Her book, The Champion Mindset: An Athlete's Guide to Mental Toughness, was published in February 2017. You can read the full show notes at www.thisisnotwhatiordered.com

Welcome Welcome to Episode #107 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we're glad you are joining us for another week of endurance interviews and discussion.  Khem has finished her Everest base camp excursion and back in Thailand.  We'll give you an update on Khem in a bit. This is the first episode of 2018 and we are ringing in the new year with Olympian, retired pro triathlete, coach, author and PhD Joanna Zeiger.  Joanna is going to talk to us about chronic pain and how training can be used, among other treatments, to manage chronic pain. Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, elite endurance sports coach, author, and sport technology and training consultant, Jim Vance.  If you are a self-coached athlete or coach, Triathlon 2.0 is a staple resource and should be read and referenced. If you haven't heard the interview yet, go back and check it out on episode #106. Discussion Teasers Update on Khem Catch up with Bill about Christmas break Where not to use Tri Slide Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system Bill's teasers   Interview Setup Let's get into the interview now. Interview Joanna Zeiger Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Update on Khem 8 days to base camp Got to 16000 feet Scary bridges Himalayan monkeys Back in Thailand Catch up with Bill about Christmas break Importance of sleep Where not to use Tri Slide Ironman's press release on a return to the pro slot Kona qualifications for 2019 and the end of the KPR system Beginning with the 2019 qualifying year for both the IRONMAN®World Championship and IRONMAN® 70.3® World Championship, the KPR and 70.3PR will no longer be used as the qualifying systems for the professional field. The current points-based system will be replaced by and return to a slot qualifying system. The change aligns with the global age-group system with qualifying slots being allocated to IRONMAN and IRONMAN 70.3 events on the global pro calendar for the respective world championship races. Renegade Endurance Tri Club Dr Kirk Parsley Bill's topics Deconditioning and when is it mental Upcoming MHE Interviews MHE upcoming interviews: We have body mechanic Todd Plymale-Mallory joining us to talk about dry needling and other treatments to keep yourself healthy and training strong We have coach Tricia Davis who recently authored the article "Train Your Muscle Firing Systems to Prevent Injury" in the latest edition of USAT Triathlon Magazine Coach Billy "The Kid" Edwards   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Be sure to check out the great interviews that we have there, especially if you are a local Colorado athlete.  There's going to be great discussions with race directors on local races.  If you listen in Nevada and Utah, you will be interested in hearing what Michelle Lund from BBSC Endurance has to say about races they have there as well. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome This is the New Year's Eve special and we have and we are closing out the year with a return guest, elite triathlon coach Jim Vance to talk about his book Triathlon 2.0.  We'll get into the interview setup in just a few. Welcome to Episode #106 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  I'm your host Rich Soares and I'm glad you are joining us for another week of endurance interviews and discussion.  Bill is with family this week and Khem is in Nepal and on excursion to Everest base camp and can't wait to hear about her adventures. Hope you enjoyed the new intro music.  That was "Trip Like I Do" by Crystal Method Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  We've received our quotes which were 20-30% than other insurers.  Make a new years resolution to save some money and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent.  It'll take less than a minute to put in your contact information and then Health IQ will guide you through the process in a way the respects your time and goals. Last week's guest Thanks to last week's guest, ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  If you haven't heard the interview yet, go back and check it out on episode #105. Discussion Teasers After the interview I'll have some thoughts on the interview with Jim Vance, his book Triathlon 2.0, considerations for the self-coached athlete, and an offer to those who want to take their training to the next level or feel like they could use the partnership of a coach this season. I also have some reflections on some of the show highlights this year and some of the interviews that were particularly memorable and informational. Last, I have a funny Christmas triathlon gift story and a ask to see if any of you have good triathlon or gear Christmas stories that you would share. That's it for the teasers, let's go to the interview. Interview Setup Jim Vance is an elite endurance sports coach, author, and sport technology and training consultant based in San Diego, California. He is the personal coach 2016 US Olympic triathlete Ben Kanute, guiding him to 2017 performances of victory at Escape from Alcatraz and Island House Triathlon, as well as a 2nd place finish at the 70.3 World Championships. Triathlon 2.0 is an extremely useful book if you are a self-coached athlete.  It will help give you concrete information on how to use data to do baseline testing, guidelines for determining goal training stress, and concepts for how to create a periodized training plan. After the interview, we'll go through a couple pages of the book to give you a practical example of how to determine goal CTL for each the bike and run using an hypothetical athlete and race distance.  As Jim emphasizes in the book, these will just be examples and do not apply to all athletes or all race situations. Let's get into the interview now. Interview Jim Vance Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Practical example from Triathlon 2.0 As Jim and I discussed, there is no substitute for using hard data to assess and measure performance.  This is not to say that there is not a time and place for training or racing by feel.  I'll give you a couple of examples.  I like to do some rides and runs where I never look at a bike computer or look at my watch.  If I'm thinking about the data on my device, that part of my concentration that is on the device is not on the effort or form of the training itself. In this case performance might be limited by not being able to fully concentrate on the training. Here's another example, there are times with the information on the screen might limit your performance because you curtail effort because the data is telling you are going harder or faster than your rate of perceived exertion.  Let's say your 5 minute peak power is 300 watts from previous training sessions.  You are doing a 5 minute Vo2 max effort on the bike and you look down and your average 20 second power has been 310 for the first minute of your interval.  You may not believe you are capable of carrying that effort for the remaining 4 minutes and end up backing off.  If you were training by feel and just going off RPE, you actually may have been on a breakthrough performance and could have achieved a new PR 5 minute peak power.  My daughter's high school cross country coach won't let the athletes race with watches because it can limit their competitive nature.  The concern that they may be in the heat of battle keeping pace with a team mate or a lead group, and they see that their pace is 10 seconds faster than they've trained to and they back off and let that team mate or group go. So there is a time and place for going by feel.  Here's where you want some actual data - let's say you are doing your functional threshold testing for bFTP or rFTP.  You may do the effort without looking at a watch or power meter if you have a coach or lab tech doing your test, but you damn sure want to have data to record what the power or pace is, correct? Here's another, when you work with a coach or go to prepare you periodized training plan, you need to assess your current training load and your goal training load based on your "A" race goal and "goal" for that race (meaning distance and planned result).  Just using hours of training or mileage is not a measure of actual stress because they don't account for intensity.  Plus, as we learned in the interview with Jim, preriodization is changing the type of training you are doing as you progress from phase to phase through your plan.  You start in the base phase doing general training and get more specific the closer you get to your goal.  Similarly, your intensity increases when you get into your build and peak phases altering the training load for a given duration or distance.  Having an objective measure of the starting CTL and goal CTL are critical to your plan.  You can assess your baseline CTL by using TrainingPeaks as long as you are recording all of your bike and run workouts and are using power and/or heart rate.  As Jim mentioned, you want to track these seperately. You should work with a qualified coach to help you determine what your target CTL is for your race goal and to know whether your ramp rate from the baseline to the goal given the number of weeks to your "A" race is appropriate. If you want to learn more about this process or want help planning for next season, reach out to me at Rich@milehighendurance.com   Speaking of your 2018 season, if you are listening to this episode on the day of release then you are listening to this on New Year's Eve.  A lot of races have price increases at midnight tonight.  If you haven't done it yet, fulfill a resolution a day early and save few bucks by checking out your race registration sites today and register today.  Then go out and celebrate that you've already ticked the box on one of your resolutions! 2017 Show Highlights: When I reflected on all of the interviews of 2017, I scanned through the inventory on the Content page on the MHE website.  Some of the interviews that really stood out for me: The late Terry Laughlin from Total Immersion was such an amazing contributor to our sport and the sport of swimming.  Terry revolutionized swim learning and swimming techniques to help people swim faster with less effort. Coach David Warden who was the host of Tri-Talk and a science-based coaching.  He was one of the inspirations for MHE and he consulted me as I researched starting the show.  He was a contributing author to Triathlon Science and is one of the smartest coaches in the business. We have had legendary professional athletes like Amanda Stevens, Joanna Zeiger, Mary Beth Ellis, Rachel Joyce, Andrew Talansky, TJ Tollakson, Bek Keat, Siri Lindley, Ben Hoffman and Matt Chrabot We have had our friends at USAT including Rocky Harris, Tim Yount, Jessica Welk, Meg Duncan and Barry Siff Finally we have had some of the best coaches in the business including some of the legendary athletes plus Melissa Mantak, Ken Axford, Sara McLarty, Will Murray, and of course Jim Vance. Of course there's also the Kona coverage and all of the special interviews we did on that trip including Bob Babbitt, Mike Reilly, Tim Hola, Chrissy Wellington, Andy Potts and Tim O'Donnell. Among the highlights of 2017 is of course the partnership with 303Triathlon and the entire team.  Of course that includes Bill Plock and Khem Suthiwan.  It also includes Dana Willet, Jen Findlay, Todd Plymale-Mallory and Kim Welk.  I'd like to thank them for supporting MHE and welcoming me as a part of the 303 team. Thanks to all of the people who have supported MHE. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We also have coach Tricia Davis who recently authored the article on "neuro muscular training" in the latest edition of USAT Triathlon Magazine. 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Thanks again for listening to MHE.  Happy new year!  Talk to you again in 2018!  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #105 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem is on her way to Thailand and then to Nepal to hike to Everest base camp.  We wish her safe travels. Hope you enjoyed the new intro music.  That was Little Stereo by the Teddybears. Merry Christmas to our listeners - we have an excellent interview as our gift to you this weekend!  We have ultra and adventure racer Travis Macy who is the author of The Ultra Mindset: an endurance champion's 8 core principles for success in business, sports and life.  Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. We've partnered with Health IQ because we believe in their service and competitive rates.  They are sure to impress you with their customer service and rates.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh We've received our quotes which were 20-30% than other insurers.  Give yourself Christmas gift and see if you qualify by getting your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest, professional cyclist Jillian Bearden for candidly sharing her story about her journey through the pro cycling ranks, through her transition and trail blazing work with the International Olympic Committee and USA Cycling.  We received some great feedback.  If you haven't heard the interview yet, go back and check it out on episode #104. I did have a fact brought to my attention that Michelle Dumaresq is a Canadian professional downhill mountain bike competitor and post-operative trans woman. She competes with other professional female downhill mountain bike racers and raced downhill as a pro in 2002.   It's hard to be sure, but that would make Michelle a pro cyclist some years before Jillian. That said, if you simply type into Google "who is the first pro transgender cyclist?", my browser spits back Jillian Bearden - perhaps from my search history - perhaps the assumption is road cycling.  Regardless, Jillian is clearly the athlete who blazed the trail with IOC and USAC.  Great courage by Jillian!  Can't wait to see her race in 2018. Thanks to our listeners for staying engaged and keeping information coming our way.  We want to make sure we have our facts straight and share additional perspectives or angles to our stories. Discussion Teasers After the interview we are going to talk about the power of smiling when going to the pain cave or when the going gets tough in endurance racing or training. We also have a discussion on other activities that you can do in the off season to develop your gluteus medius, including rollerblading and skate skiing. Interview Setup Travis Macy summited glacial peaks in the French Alps, rappelled into vast limestone caves in China, and ran through parched deserts in Utah. Most famously, he won one of the country's marquee ultra-distance events: Leadman, a high-altitude series of super-long-distance races, culminating with a 100-mile mountain biking race and a 100-mile trail run. Macy accomplished it without exceptional strength, speed, or flexibility, and without high-tech performance labs or performance-enhancing drugs. His secret? A precise and particular outlook he calls the "Ultra Mindset," principles for daily life that are neither mysterious nor the sole province of ascetics or elite athletes: embrace fear, rewrite stories we tell ourselves, and master the art of seeking help, among others. By applying the principles such as "It's All Good Mental Training," "When you have no choice, anything is possible," and "Never quit...except when you should quit" to other areas of life, anyone can find success that otherwise would have seemed impossible. We're going to get into the interview right now with Travis Macy. Interview Travis Macy Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Travis Macy reflections: First of all - Travis is a complete bad ass.   Not only has he competed is some of the toughest, most epic, endurance races - he's been at the top of the sport and competed on some of the top teams. I didn't know much about adventure racing before reading this book, but man these races sound like a bitch to plan and pack for let alone race. This leads into my topic, which is about the power of smiling when training hard or when you hit a rough patch.  I subscribe to Travis Macy's Ultra Mindset newsletter and I saw one of his recent guests was Jason Schlarb who is one of the best ultra-runners in the world.  One of the things they talk about in their interview, which you can check out on YouTube, is about the power of smiling when you hit a rough patch. The Ultra Mindset with Jason Schlarb There are also some excellent articles, including: https://www.outsideonline.com/2256666/smiling-makes-you-more-efficient-runner https://www.topdowndental.com/3-reasons-why-you-should-smile-when-youre-running/ https://www.active.com/running/articles/6-tips-to-push-past-the-pain And in the book "The Sports Gene" they talked about the shared neural network in the brain between pain centers and emotion centers. Upcoming MHE Interviews MHE upcoming interviews: We are also going to have Joanna Zeiger back to talk about "train the pain away" We are going to invite Jim Vance back to talk about his book Triathlon 2.0 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Stryd interview is up Interview with Lance Panigutti from Without Limits Productions on their 2018 race season There will be interviews with race directors all over Colorado out there soon with updates about their races this coming year, so stay tuned and subscribe. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  Again Merry Christmas!  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #104 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. We have a pioneer trans-athlete and professional cyclist Jillian Bearden to talk candidly about her transition and trail blazing work with the International Olympic Committee and USA Cycling.  This is an inspirational and insightful interview and a story of personal courage that I personally found very informative.  Health IQ Our show today is sponsored by Health IQ.  Triathletes like you can get special rate life insurance with Health IQ because of your healthy lifestyle.  Health IQ has exclusive rates for those who qualify - you get additional savings by submitting actual data from race results. Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh We've received our quotes which were 20-30% lower - you should too. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest CEO of USA Triathlon, Rock Harris, who joined us to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes. Discussion Teasers Before we get into the interview, let's say hi to Khem and Bill and tell you what we have for the post interview discussion.  Hey guys how are you doing this week? Team Colorado Event IMKona Feature Importance of strength work and rolling, plus a few hip and gluteous strengtheners Interview Setup It's not uncommon for us to talk to a professional cyclist on this show.  This is an interview that goes well beyond our traditional discussion of athletic background, racing highlights and tips to listeners.  Jillian opens up and allows us to discuss what is exceptionally personal experience and emotions that come with her transition experience and work with the IOC and USAC to create a path for trans athletes to compete at a professional level in cycling. She has become a hero to others who are on the same journey, showing others how cycling and endurance sport can change your life in ways you wouldn't expect. Interview Jillian Bearden Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Jillian Bearden debrief topics: First, I have a ton of respect for Jillian and the courage it took for her to not give up, turn things around 180 degrees, be a self-advocate and now an advocate for others. I did not realize until we got into the interview that it was she that worked with the IOC and USAC to define the trans athlete path to professional racing. I went into the interview being cautious to not push her to get more personal than she was comfortable - I totally underestimated her courage and willingness to share. Rolling tips Glute strengtheners Glute bridge Side plank abductors Single leg step down Single leg dead lift Upcoming MHE Interviews MHE upcoming interviews: Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com We are also going to have Joanna Zeiger back to talk about "train the pain away" Sandra Villines - Transcontinental Run and record We are going to invite Jim Vance back to talk about his book Triathlon 2.0 Coach Billy "The Kid" Edwards US Navy Tri team Dr Nate Williams of Performance Sports Chiropractic 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Stryd interview is up Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #103 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan  and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion. We have the CEO of USA Triathlon, Rock Harris, joining us today to share his vision for triathlon and USAT.  He has been on the job for a couple of months now and we want to get his assessment of the state of sport, where he sees opportunities and the path forward to implement some exciting changes. Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for triathletes like you with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  When I spoke to them, I only had to provide….2 or 3 race results and I was able to get into a premium rate.  Khem?  What didn't they ask you for a couple of race results. Our friends at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guests Andrew Talansky and Dr. Dan Chao from Halo Neuroscience.  If you didn't get a chance to hear why and how a former pro cyclist, who is at the top of his game, chose a career change in pursuit of competing at the Ironman World Championship in Kona 2018, check it out by listening to episode 102. Discussion Teasers Before we get into the interview, let's hear what Khem and Bill have on deck for the post interview discussion.  Hey guys how are you doing this week? Khem's post interview topic (suggestions - Kona broadcast premier experience in NY, coaching tip, or general gossip) Bill's post interview topic (suggestions - training experience or tip perhaps from spin class, other?) Stryd review on the Blog Thank Travis Macy for the book and hat   Interview Setup Despite triathlon participation rates being  somewhat flat or contracting, triathlon has a lot of positive things going for it.  One of the best things going for triathlon right now is the gentleman who just took over the CEO position at USA Triathlon.  We won't spoil it for you here, but believe you will come out the other end of this interview feeling "bullish" about the sport of triathlon. We know there's a little bit of noise in the interview.  Apologies up front.  Let's get into the interview now. Interview Rocky Harris Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, and you feel good about yourself.  Let's face it, you spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Welcome back….. Rocky Harris debrief topics: Rocky has met with several constituent groups in his first 90 days, which do you think presented the greatest opportunity based on what you heard? Rocky mentioned several new ideas.  In your opinion, which have the most promise? What impressed you the most? My feeling is that triathlon is in the hands of someone that knows how to make an honest assessment of opportunities and has some really exciting ideas.  Ideas that I liked was the standardized "one stop shopping" for races, a Yelp-like rating platform. Khem's topics: Premier  Bills topics: Spin class promo Rich's topics: Indoor training; finding your most efficient cadence; and the quest for your peak power output https://www.active.com/cycling/articles/why-fast-pedaling-makes-cyclists-more-efficient  To determine the actual effects of slow and fast pedaling on leg-muscle cells, scientists at the University of Wisconsin and the University of Wyoming asked eight experienced cyclists to cycle at an intensity of 85 percent V02max for 30 minutes under two different conditions. In one case the cyclists pedaled their bikes at 50 revolutions per minute (rpm) while using a high gear. In the second case, the athletes pedaled in a low gear at 100 rpm. The athletes were traveling at identical speeds in the two instances, so their leg-muscle contractions were quite forceful at 50 rpm and moderate—but more frequent—at 100 rpm. As it turned out, the athletes' oxygen consumption rates were nearly identical in the two cases, and heart and breathing rates, total rate of power production, and blood lactate levels were also similar. However, athletes broke down the carbohydrate in their muscles at a greater rate when the 50 rpm strategy was used, while the 100 rpm cadence produced a greater reliance on fat. The greater glycogen depletion at 50 rpm occurred only in fast-twitch muscle cells. Slow-twitch muscle cells lost comparable amounts of their glycogen at 50 and 100 rpm, but fast-twitch cells lost almost 50 percent of their glycogen at 50 rpm and only 33 percent at 100 rpm, even though the exercise bouts lasted for 30 minutes in each case. This rapid loss of carbohydrate in the fast-twitch cells during slow, high-force pedaling probably explains why slow pedaling is less efficient than faster cadences of 80 to 85 rpm. Basically, as the fast fibers quickly deplete their glycogen during slow, high-strength pedaling, their contractions become less forceful, so more muscle cells must be activated to maintain a particular speed. This activation of a larger number of muscle cells then leads to higher oxygen consumption rates and reduced economy. This scenario, in which slow pedaling pulls the glycogen out of fast-twitch muscle cells, may sound paradoxical but it isn't; after all, slow pedaling rates are linked with high gears and elevated muscle forces, while fast cadences are associated with low gears and easy muscle contractions. Since fast-twitch fibers are more powerful than slow-twitch cells, the fast-twitch fibers swing into action at slow cadences, when high muscular forces are needed to move the bicycle along rapidly. On the other hand, "fast" pedaling rates of 80 to 100 rpm are not too hot for the slow-twitch cells to handle. Slow-twitch cells can contract 80 to 100 times per minute and can easily cope with the forces required to pedal in low gear. Another possible paradox in the Wisconsin/Wyoming research was that fast pedaling led to greater fat oxidation, even though maximal fat burning is usually linked with slow-paced efforts. Basically, the higher fat degradation at 100 rpm occurred because the slow-twitch cells handled the fast-paced, low-force contractions. Slow-twitch fibers are much better fat-burners than their fast-twitch neighbors. Fortunately, there's a bottom line to all this: During training and competition, cyclists should attempt to use fast pedaling rates of 80 to 85 rpm, both on the flat and on inclines. Compared to slower cadences, the higher pedaling speeds are more economical and burn more fat during exercise. Ultimately, the high pedaling rates also preserve greater amounts of glycogen in fast-twitch muscle fibers, leading to more explosive "kicks" to the finish line in closing moments of races. Upcoming MHE Interviews MHE upcoming inteviews: Sandra Villines - Transcontinental Run and record Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" Coach Billy "The Kid" Edwards US Navy Tri team 303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.  Here are some upcoming interviews coming to 303 Nick Obletz from Boulder based Stryd Jillian Bearden - pro cyclist from Colorado Springs and trans-athlete pioneer Don Reichelt - from Highlands Ranch about Spartathlon, and the US Spartathlon team Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #102 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is still on vacation in Iceland, but will be back next week. Would a triathlete be a national Time Trial Champion?  Sure.  Would a triathlete be a winner of the Critérum du Dauphiné?  I doubt it?  Would a triathlete be the winner of the Mt Baldie Stage of the Tour of California?  Not likely.  How about have ttop 10 and 11 GC standings at the Tour de France?  Well if you guessed those accomplishments belong to Andrew Talansky, you are correct.  We have Andrew joining us in just a few minutes. But wait there's more.  You all know how much we like to talk about and emphasize learning proper form and technique.  We have Halo Neuroscience co-founder, Dr. Daniel Chao joining us with Andrew to talk about the way Andrew has used Halo as a professional cyclist to do specific strength and endurance training, and now how he is using it as a tool to continue to develop his swimming and running form and technique.  Dr. Chao will help us understand the science of electric wave stimulation of the motor cortex, hyper plasticity and how similar learning motor skills are to cognitive learning. Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Last week's guest Thanks to last week's guest coach Sara McLarty who joined us to talk about swill drills to that will help you swim like a pro next season.  If you missed it, go back and listen to last week's episode.  If you want to check out more from Sara McLarty, there are some YouTube videos that Sara has published on triathlon swimming drills, open water skills, and other drills.  Check them out on the Resource page at Mile High Endurance. Discussion Teasers Before we get into the interview, let's catch up with Bill and Khem.  Khem, how are you and will you give us an Iceland report after the interview? Bill, what hippie haps do you have for us? Interview Setup We talked about some of Andrew Talansky's career accomplishments in the intro.  What we didn't mention was his goal to qualify as a professional triathlete and compete in Kona against the pro field in 2018.  Before he can get in the water in Kailua Bay with the pro field, he first has to qualify. In the interview, we'll talk about his first Triathlon a little over a month ago at the Marin County Triathlon.  We all have our first tri story and Andrew is no exception.  You'll love to hear his first time tri experience.  Let's get into the interview now. Interview Andrew Talansky and Dan Chao of Neuro Halo Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people.  Just like having a good driving record saves you money on auto insurance, Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  You put in the time to train consistently, have the discipline to get out there in the cold, in the dark, you eat well, and you get the rewards of greater energy, wearing the clothes you want to wear, why stop there?  You spend money on race registrations, gym memberships and gear.  See if you can reward yourself further and recoup some of those investments. See how much you can save. To see if you qualify, get your free quote today at healthiq.com/milehigh or mention the promo code Mile High when you talk to a Health IQ agent. Host Discussion Topics Welcome back.  Khem/Bill - what did you think about the interview with Andrew and Dan? What did you think about the first time tri experience and mishaps? What did you think about making such a big career change and the risk of the unknown for Andrew? How about Andrew not knowing the names of the "guys" who got 1st and 2nd at Kona?  Patrick Lange and Lionel Sanders Khem's Iceland recap and other topics. Bill's Hippie Haps Topics Rich's review of Stryd   Upcoming MHE and 303 Interviews Rocky Harris, CEO of USAT about his vision for triathlon and USAT Nick Obletz and Stryd Sandra Villines on her run across America Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated" Coach Ken Axford to talk about bike handling skills We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, Ultra Mindset life skills, the Ultra Mindset Academy eCourse.  You can learn more and subscribe to his newsletter at www.travismacy.com Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team Coach Billy "The Kid" Edwards   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #101 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  Khem Suthiwan is on vacation in Iceland for the next couple of episodes. We have an awesome interview with coach Sara McLarty joining us this week to give us an update on the last couple of months of ITU racing and talk about swim drills that can help you improve your swim form in the off season.  Bill, do you know what shark drill is and what part of your stroke it helps?   Don't sweat it - Sara is going to explain it to us.   Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for health conscious people with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data from race results, Strava, Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey.  They'll answer all your questions and help you get the rates you deserve.  Learn more and get a free quote at healthiq.com/milehigh Last week's guest Thanks to last week's guest coach Joanna Zeiger who joined us to talk about her book "The Champion Mindset - An Athlete's Guide to Mental Toughness."  If you missed it, go back and listen to last week's episode.  Also, my brother Roger posted about Joanna's YouTube Channel "Everyman Triathlon".  I checked it out and got a kick out of her videos "Ambushed: Extreme Run Makeover".  Brandon DelCampo and Joanna Zeiger We'll have Joanna Zeiger, PhD back on the show in a few weeks to talk about her new project "Train The Pain Away".  Discussion Teasers Before we get into the interview, let's catch up with Bill.  How was your Thanksgiving?  What do you want to chat about after the interview with Sara? Rich: Island House Triathlon NXR SW Team Results Interview Setup Sara McLarty is a professional triathlete. In the world of triathlon, she is considered a fast swimmer.  She was known has being the "first out of the water" at every race. One of her biggest leads was 90 seconds at the 2006 World Cup in Ishigaki, Japan. Most of her competitions were international-distance and draft-legal.  She competed against the best in the world at World Cup and World Championship races. She also enjoy competing in the famous American races: Escape from Alcatraz, Lifetime Fitness and Chicago. She would battle men like Andy Potts and Hunter Kemper in the waters of San Francisco Bay. Are you ready for that super-special swimming secret? Are you ready to discover how to be "first out of the water"? First, join the local swim team when you are 4 years old. Find a great coach who focuses on basic techniques and emphasizes the importance of developing a beautiful stroke. Swim year-round on a club team for 10 years and race your teammates in the pool every day. Then, if you are still healthy and enjoying the water, head off to a top swimming college (like the University of Florida) for four more years. Your next best option is to listen to the interview we have coming up right now with Sara.  Should we get it rolling? Interview Sara McLarty Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more. With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh Host Discussion Topics Welcome back.  I love talking to Sara.  She's has great information and energy and she definitely knows her stuff.  If you haven't gone to the Central Florida Masters site, check it out.  We talked about http://www.luckyslakeswim.com/ which if you are going to the Orlando area, you absolutely have to check it out.  We went to Orlando in October of 2009 about 6 weeks before Ironman Cozumel and I needed a place to get some swimming in.  I got on www.beginnertriathlete.com and got on the forums to find Orlando swimming info and someone recommended Lucky's Lake Swim.  I went out there one morning around 6am.  I did a couple laps, met Lucky, wrote my name on the bottom of his deck, got the patch and bumper sticker. Bill's Topics Strava - how social media motivates you Rich's Topics - Stryd running power meter Island House Triathlon - Island House Triathlon Stage 1 & 2 Highlights All of the Ironman and ITU athletes in the same place Formats Running dives into the water Starting a run with googles in hand   NXR SW Team Results - http://www.milesplit.com/meets/283726/results/559921/raw#.WhZNL0qnHIU Girls Championship Team Scores NAME RANK SCORE Vail Valley Running Club 1 97 Vista Nation XC 2 124 Broomfield XC 3 134 Lone Peak 4 196 VIKING TRACK CLUB 5 271 Desert Hills Running Club 6 272 Pine View XC Club 7 285 PEAK RACING 8 304 American Fork XC Club 9 306 Mountain View UT 10 311 Davis XC 11 317 ABQ XC 12 337 Wolfpack XC 13 344 Exceler8 14 349 Knight Time Runners Club 15 372 Maple Mountain Golden Eagles 16 377 Westlake Thunder 17 378 GTD-X 18 409 Wild West 19 434 Louisville XC 20 460 RCXC 21 468 REAL Training 22 478 JUSTEAGLES 23 535 Left Hand Cross 24 553 RamsXC 25 656 Thunder 26 690 Rattler Distance Project 27 768     Boys Championship Team Scores NAME RANK SCORE Vista Nation XC 1 80 Springville Cross Country 2 149 Timpanogos 3 203 Thunder 4 235 American Fork XC Club 5 247 RCXC 6 263 Dakota XC Club 7 265 Creek XC 8 266 RamsXC 9 296 T-Birds XC 10 298 Olympus XC 11 300 Louisville XC 12 317 Herriman XC 13 336 REAL Training 14 346 Lone Peak 15 352 Riverton XC Club 16 366 Exceler8 17 383 Davis XC 18 398 Skyridge XC Club 19 449 Desert Hills Running Club 20 464 Warrior Track Club 21 491 Stansbury XC Club 22 504 Storm XC Club 23 525 O-Town Tigers 24 528 Volcano Vista Distance Project 25 531 Pine View XC Club 26 552 Runnin Devils 27 655     Girls Large School Team Scores NAME RANK SCORE Vista Nation XC 1 85 Fossil Ridge Track Club 2 104 Colorado Flyers 3 172 Davis XC 4 200 Lone Peak 5 223 Riverton XC Club 6 240 American Fork XC Club 7 290 GTD-X 8 291 Viewmont Running 9 306 ThunderStruck 10 312 West Track Club 11 332 Rio Rancho XC Club 12 333 Neener XC 13 340 Skyridge XC Club 14 368 Westlake Thunder 15 388 Volcano Vista Distance Project 16 401 T-Birds XC 17 408 Louisville XC 18 421 DCC Thunder 19 446 Shadadors 20 451 Boulder Creek Running Club 21 623 Alta Track Club 22 652 Thunder 23 657 CDSXC 24 665 Storm XC Club 25 680 RCXC 26 683 Huskies Country 27 699 Husky Cross Country 28 748 Cool Blue Reason 29 786 Bobcats 30 821 Rincon UHS 31 1027   Boys Large School Team Scores NAME RANK SCORE Left Hand Cross 1 133 Davis XC 2 180 JUSTEAGLES 3 193 Vista Nation XC 4 195 Neener XC 5 251 Westlake Thunder 6 275 DCC Thunder 7 312 Beak Performance 8 316 Fossil Ridge Track Club 9 327 VIKING TRACK CLUB 10 352 Lasercats 11 389 Titan Clash Colorado 12 396 Poudre River Runners 13 444 Liberty Bell Running Club 14 474 Bear Cave XC Club 15 504 CDSXC 16 510 Vegas Diamondbacks RC 17 595 Louisville XC 18 632 Skyridge XC Club 19 656 Totah XC 20 690 Aggie Running Club 21 723 Viewmont Running 22 723 Thunder 23 731 51 Union Project 24 736 Huskies Country 25 740 Bobcats 26 752 Geico Insurance Running Club 27 776 Cool Blue Reason 28 787 Buffaloes 29 793 Sundevil XC 30 796 T-Birds XC 31 821 Wolfpack XC 32 823 Rocky Mountain XC Club 33 909 Falcon Cross Country 34 911 Knight Time Runners Club 35 916 Colorado Flyers 36 925 ThunderStruck 37 939 Mustang Milers 38 964 Alta Track Club 39 975 Caballeros Running Club 40 1014 RCXC 41 1041 Pollos Guerreros 42 1044 Team OCXC 43 1111 Husky Cross Country 44 1126 Storm XC Club 45 1179 Volcano Vista Distance Project 46 1199 Boulder Creek Running Club 47 1266 Los Leones 48 1509 Red Mountain Running Club 49 1526 West Track Club 50 1540 Wolves Running Club 51 1599 100 Mile Club 52 1616   Upcoming Interviews Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018. Rocky Harris, CEO of USAT about his vision for triathlon and USAT Coach Erik Kenny on to talk about a couple of books he recommended to me - "the sports gene" and "talent is over rated" Coach Ken Axford to talk about bike handling skills We are going to invite Jim Vance back to talk about his book Triathlon 2.0 We are also going to have Joanna Zeiger back to talk about "train the pain away" I'd like to invite Travis Macy, author of the Ultra Mindset to join us to talk about his book, which is as much about life skills and mental toughness as it is about ultra marathons Still in conversation with Don Reichart about Spartathlon, and the US Spartathlon team   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast. Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #100 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.    How tough are you?  What is your self-talk when things go wrong in a race?  How do you prepare yourself for hard workouts?  You are about learn how to win the mental toughness game because we are going to talk to the former pro triathlete who wrote the book.  We have former Olympian, PhD, Ironman champion, coach and author Joanna Zeiger to talk about her book The Champion Mindset, An Athlete's Guide To Mental Toughness.   Health IQ Our show today is sponsored by Health IQ.  Get your special rate term life insurance for Health Conscious People with Health IQ.  Health IQ  is life insurance agency that has exclusive rates for those who qualify.  You can even get additional savings by submitting actual data (race results, Strava or Runkeeper or other app data.  The good folks at Health IQ will take you through the customer journey, from the moment you let them know you want more information, they'll answer all your questions and help you get the rates you deserve. Learn more and get a free quote at healthiq.com/milehigh   Last week's guest Thanks to last week's guest coach Brian Williams who joined us to talk about his epic achievement in completing the 490 Colorado Trail Run in just over 8 days - in what is now the FKT.   If you missed it, go back to episode 99 and check it out.   Discussion Teasers Before we get into the interview, let's catch up with Khem and Bill.  How are you guys doing?    Do you want to know what we are going to talk about after the interview with Joanna Zeiger?   Rich: Swim workout to dial in skills http://www.islandhousetriathlon.com/ What-is-the-Best-Streamline;   What other topics do we have to discuss after the interview?   Khem - topic(s)   Bill - topic(s)     Interview Setup Among topics that are covered in the book are proper goal setting, keeping it fun, building your team, intention in training, improving motivation, promoting self-confidence, mind/body cohesion, brining it on race day, coping with setbacks, taking ownership of your athletic career and becoming a joyous athlete for life.   Most athletes know how to train their bodies.  Far too few know how to train their minds.  Joanna has helped athletes of all ages and abilities and has proven that with proper education and a little nudging, athletes are able to not just change their physical game, but their mental game as well! Interview Joanna Zeiger Health IQ Ad And we are back.  Thanks again to Health IQ for sponsoring today's interview.  The Health IQ advantage is their unique mortality model that enables lower rates for health conscious people (like a good driver savings on auto insurance), Health IQ uses science & data to secure lower rates on life insurance for health conscious people including runners, cyclists, strength trainers, vegans, and more.   With other life insurance companies, you might be penalized for family history, BMI, and other attributes but don't get rewarded for your health conscious lifestyle.  Like saving money by being a good driver, Health IQ gets you lower rates on life insurance with your health conscious lifestyle.  Learn more and get a free quote at healthiq.com/milehigh   Host Discussion Topics Khem's Topics   Bill's Topics Strava - how social media motivates you   Rich's Topics - International Tolerance Day 11/16 - https://theunlikelyadvocateblog.wordpress.com/ http://www.islandhousetriathlon.com/ What-is-the-Best-Streamline; Our motivation for doing this show is to inspire you to pursue a life-long love of endurance sport and to be as fast as you can.  With that in mind, I first want to recommend a swim article on USA Triathlon - What-is-the-Best-Streamline Second, I want to share a Swim Workout that I wrote to work on technique and improve my 500 times.  Because the goal of this workout is transferring drills in to skills and evolving my technique to improve my swim stroke efficiency, I'm trying maximize the speed of my learning and muscle memory.  Hence, I recommend doing this with a Halo Sport to "neuroprime" your brain, specifically your motor cortex. WU - 500 easy - very easy.  The focus is on balance and to swim with very soft hands and arms.  Focus on having your face neutral in the water and pressing your chest into the water.  Try the one arm and two arm "superman" position where you are kicking lightly and having your body floating at the surface.  When recovering your arm, make sure you are starting with your thumb on your hip or the outside of your leg.  Begin the recovery with your should keeping your elbow high, forearm and hands hanging straight down and then drop your hand into the water quietly just above your head - again hand and fingers soft.  Feel how your balance and float changes - you should stay high and balanced. MS 3 x 150 as 50 (breath right side), 50 (left), 50 (bilateral) and repeat 50 easy 3 x 150 as 50 (catch up), 50 (fist), 50 (fingertip) and repeat 50 easy 500 pull 500 fast for time CD - 300 any stroke and kick What have you forgotten to pack for a race?   Upcoming Interviews Andrew Talansky on his first triathlon.  We'll also have Dan Chao (co-founder and CEO of Halo NeuroScience joining us to talk about their partnership with Andrew and how he's using the Halo Sport fits in with his training and qualification for Kona 2018. Sara McLarty on Central Florida Masters, Freestyle Swimming Drills Terms and Definitions Rocky Harris, CEO of USAT about his vision for triathlon and USAT Erik Kenny - EK Coaching Ken Axford on bike handling skills   303 Triathlon Our show is also supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.   Affiliate Programs Please support our affiliate brands that support the show and help you get faster! The Halo Sport from Halo Neuroscience will help you learn the technique and form to get faster.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Total Immersion -Use code MHETI10 to get 10% off items in your cart Rudy Project has the helmets, glasses and gear to help you ride safe and look great.  Use code MHE30 to get 30% off your full price items. TrainingPeaks Premium is the full featured version of the app.  Unlock the full featured app for 30 days using the code MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.    That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Welcome Welcome to Episode #99 of the Mile High Endurance podcast.  Mile High Endurance is your weekly connection to coaches, experts and pro athletes to help you reach your endurance and triathlon goals.  We're your hosts Rich Soares, Khem Suthiwan and Bill Plock and we are glad you are joining us for another week of endurance interviews and discussion.  If you think running a 50-80 miles a day for over a week can result in hallucinations, you are right.  Our interview today is with Bryan Williams, who owns the fastest known time for the 490 mile Colorado Trail Run with a time of 8 days and 30 minutes.   Last week's guest Thanks to last week's guest coach Jim Vance on his book Run With Power, The Complete Guide to Running with Power.  We answered questions like why would you want to train with a running power meter?  What does a running power meter measure?  What metrics does it provide?  How do they work?  How do the various power dimensions relate to each other?  How can you use it to manage your season?  Know your taper is working?   If you have not heard the interview, go check out episode 98.   30 Second Ad Our show is supported by 303 Triathlon and 303 Cycling are your resource for news and events on triathlon and cycling in Colorado.  303Radio is your news podcast.   Check out the latest on 303 Radio where we caught up with head coach Geoff Hanson to learn about the Maverick's first season and this foundation-building year.  Colorado Mesa University is the first NCAA Triathlon program in the State of Colorado.   Discussion Teasers We are going to get right into the interview in a couple of minutes, but before we do let's check in with Khem Suthiwan and Bill Plock - how's it going guys?   What are we going to talk about after the interview with Bryan?   Interview Setup The them question of today's show is "what are your limits?"   There are some endurance feats that are so epic you can't help but be inspired.  For most of us, running a marathon or completing and Ironman seems like a challenge that takes us to our personal limits.  In a few minutes, we are going to the guy that did his first marathon seven years ago and just this past few weeks, Bryan not only ran 8 times the distance a marathon, but he did it over terrain that took him over 13,500 feet in some cases.  We'll talk about those who inspired him, how he planned for the event, what his daily schedule was like, how he fueled, how h slept and more.    Let's get into the interview with coach Bryan Williams.   Host Discussion Topics Khem's Topics   Bill's Topics   Rich's Topics Thanks for turning me on to the Barkley's marathon.  Brady had originally made me aware of it, but I'd never seen the documentary until this past week. It was exciting to watch the NYC Marathon and watch Shalane Flanagan win commandingly Our guest Bryan Williams ran the CTR 7 years after his first marathon.  The distance of the CTR was literally 20 times the distance of the marathon.  In the book "The Way of the Seal", Mark Divine writes about your "20X Factor".  The concept is that with the right mental training, we are capable of 20X what we may initially believe we are capable of. A number of things game together for me in a flash of inspiration.  In the last week or so, I read Bob Seebohar's article on NeuroHalo Sport and brain stimulation to enhance power and learning.  In the article Bob writes "My experience with technology and coaching, as well as some creativity, gave me a very unique perspective on what we should do with the Halo system. My gut feeling with any performance-enhancing device is that you must factor in placebo early, as athletes respond to nearly anything if they believe enough. "  I read Joanna Zeiger's book on the Champion's Mindset.  And just this morning continued listening to the TrainerRoad podcast with Matt Fitzgerald on How Bad Do You Want It.  The question I want to pose is, to what degree do you think the power of the mind can shape our training, the size of our goals and our race day performance? Upcoming Interviews Geoff Hanson, head triathlon coach at Mesa State University on their new NCAA program Don Reichelt (Spartathlon Ultra) Joanna Zeiger - The Champion Mindset Andrew Talansky on his first triathlon, Kona 2018 and how the Halo Sport fits in with his training Rocky Harris, CEO of USAT Erik Kenny - EK Coaching Ken Axford on bike handling skills Billy the Kid Edwards   Affiliate Programs Please support the brands that support the show and our listeners. Total Immersion -Use code MHETI10 to get 10% off items in your cart Effortless endurance for 49.99 Freestyle mastery for 59.99. Get excellently design helmets, glasses and gear from Rudy Project and use code MHE30 to get 30% off your full price items. Check out Halo Sport from Halo Neuroscience.  20 minutes of neural priming with the Halo Headset gives you an hour of neural plasticity to work and lock in the muscle movement that leads to strength, power and endurance.  Use code MHE150 to save $150. Give TrainingPeaks Premium account a try.  Use MHE30 All of these discounts can be found at milehighendurance on the Sponsors page.  Closing If you are enjoying the show, please let us know by going on iTunes or your podcast player and giving us a review.  Be sure you are subscribed in iTunes so you get the show automatically downloaded on Saturday evening and recommend Mile High Endurance to a friend.  That's it for the show.  Stay tuned, stay informed, and enjoy the endurance journey!

Olympian, former 70.3 World Champion and academic Joanna Zeiger shares stories from the careers of many successful elite athletes combined with thorough research in her new book “The Champion Mindset: An Athlete’s Guide to Mental Toughness.” Get inside Joanna’s mind, her personal story of success and misfortune and how she deals with chronic pain day to day. (Originally produced for WiSP Sports)

In this episode of FEAR NOT Olympic Champion Joanna Zeiger talks about her fears of dealing with lifetime chronic pain after an accident during a competition.

Joanna Zeiger, PhD, is a professional athlete (racing pro triathlon from 1998-2010), an academic and endurance sports coach. Her new book titled The Champion Mindset: An Athlete's Guide to Mental Toughness is a must-read for athletes and the topic of this show. Pick a copy of the book on Amazon here. You can find Joanna at Race Ready […] The post Joanna Zeiger: The Champion Mindset – How to Build Mental Toughness first appeared on Endurance Planet.

Chat with Joanna Zeiger: Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming.Author of "The Champions Mindset" https://www.amazon.com/gp/product/B01IN8O4QQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01IN8O4QQ&linkCode={{linkCode}}&tag=joannazeiger-20&linkId={{link_id}}http://joanna-zeiger.com/jzeiger/James Mitchell Photography https://www.jamesmitchell.eu/

Chat with Joanna Zeiger: Joanna competed as a professional triathlete from 1998-2010. She placed 4th in the Sydney Olympics and was the 2008 Ironman 70.3 World Champion. She excelled at all 3 distances in the sport of triathlon, winning races in the Olympic, Half Ironman, and Ironman distances. She is an Olympic trials qualifier in 3 sports – marathon, triathlon and swimming.Author of "The Champions Mindset" https://www.amazon.com/gp/product/B01IN8O4QQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01IN8O4QQ&linkCode={{linkCode}}&tag=joannazeiger-20&linkId={{link_id}}http://joanna-zeiger.com/jzeiger/James Mitchell Photography https://www.jamesmitchell.eu/

Joanna Zeiger, the 4th place finisher at the 2000 Olympics, discusses the 2016 Olympic triathlon, her Olympic experience, her extensive racing career, triathlon income, drug use, statistical consulting, and more. Joanna competed at the first ever Olympic triathlon for the USA.  Five weeks later she followed that with a 5th place finish at the Ironman Hawaii World Championships.  She's also competed in the Olympic Trials for swimming and the marathon. Her new book, The Champion Mindset, is scheduled for release in February 2017   Links Joanna-Zeiger.com RaceReadyCoaching.com The Champion MIndset  - Joanna's new book scheduled for Feb 14 2017 release

On this episode of Running Story, we’ll be chatting with former Olympian Joanna Zeiger, who might just be the humblest elite athletes you’ll ever meet. Joanna placed fourth in the 2000 Sydney Olympics in triathlon, has run the Olympic marathon trials multiple times, and has also competed in the Olympic trials for swimming. She remained at...

In this episode, Joanna Zeiger, accomplished runner, former professional triathlete, coach, and researcher of behavioral genetics, discusses her background in swimming from her beginning at the age of 7 to swimming competitively through college. She explains how an injury lead her to discover running. Joanna recounts the two most memorable races from her triathlon career. She describes the benefits of strength training for endurance athletes. Joanna reveals her current focus on running as a competitive masters athlete and upcoming races and goals, including qualifying for the Olympic Trials in the marathon. She reflects on why coaches need a coach. Joanna explains how she balances her work as a Research Associate at the Institute for Behavioral Genetics and training on a day to day basis. She honors the importance of her family’s support in her athletic endeavors. Lastly, Joanna provides three tips for endurance athletes those recovering from an injury and her nutrition philosophy for athletes of all levels.

Olympian and Coach Joanna Zeiger, Run Coach Brandon Del Campo, and Salt Stick founder Jonathan Toker join JIm LIVE from Kona to dicuss their new endevour in run training, Extreme Run Makeover, and what's new with Salt Stick.  Good catch up session with some smart people/Awesome athletes. ENJOY!

Stu interviews Triathlon legend Dave Scott and Joanna Zeiger. Learn from the best as Stu meets face to face with these top triathletes. Stu also talks about the St Anthony's Triathlon in Florida.

The Champion Mindset with Joanna Zeiger, MS, Ph.D. Joanna is a world-champion former professional triathlete who competed for more than a decade. She's an Olympian. She runs marathons. She's a multidisciplinary coach. But her fitness wisdom has been hard-won. “My athletic life is littered with setbacks, chronic conditions, injuries and disappointment,” she writes in her book The Champion Mindset: An Athlete's Guide to Mental Toughness. Dr. Zeiger, who qualified for the U.S. Olympic Trials six times overall—in swimming, triathlon and marathon—excelled on the professional triathlon circuit from 1998-2010 and was 2008 Ironman 70.3 World Champion before she had to go on hiatus due to injury. She then became a dominant force in marathons in her 40s.